Dumbbell Heavy Compounds

Pull

This is the Pull workout from the Dumbbell Heavy Compounds plan. It trains Back, Hamstrings, Biceps and Shoulders across 5 exercises, and takes roughly 70 to 85 minutes.

You open with Kroc Row while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Kroc Row	4 × 6
Dumbbell Romanian Deadlift	4 × 6
Dumbbell Pullover	4 × 6
Hammer Curl	3 × 8
Dumbbell Back Fly	3 × 8

Other workouts in this plan

PushPullLegs