This is the Pull B workout from the Dumbbell Advanced Push Pull Legs plan. It trains Back, Shoulders and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Row while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Row | 4 × 10 |
 Meadows Row | 3 × 10 |
 Dumbbell Back Fly | 3 × 12 |
 Alternating Dumbbell Curl | 4 × 10 |
 Zottman Curl | 3 × 12 |
