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Pull Day Upper Body Circuit Training C

The typical pull day workout consists of&nbsp;upper-body exercises&nbsp;that utilize a pulling motion. They primarily engage the biceps, forearms, and bac

Double Kettlebell Clean

EZ-Bar Preacher Curl

Resistance Band Bicep Curl

Towel Scapular Pulldown

Kettlebell Duel Hold Row

Seated Dumbbell Inner Biceps Curl

Inverted Row with TRX

Standing Behind-the-Back Bicep Stretch

Barbell Underhand Bent-over Row

Alternating Incline Dumbbell Biceps Curl

TRX Face Pull to Row

Back (Lower) Curl

The typical pull day workout consists of&nbsp;upper-body exercises&nbsp;that utilize a pulling motion. They primarily engage the biceps, forearms, and back muscles.“Because a majority of the 'pull' muscle groups make up the back of the body (or&nbsp;posterior chain), these are extremely important for posture and mobility," says Openfit Technical Fitness Advisor Amanda Lopez. Plus, pulling is important to everyday functional movement, whether you're paddling a kayak or lifting grocery bags.

Day 1

Week 1

	Advanced (3+ years)
	38 minutes/day
	Build Muscle, Gain Strength, Increase Stamina
	2 x Kettlebell, EZ Bar, Preacher Curl Bench, Handle Resistance Bands, Towel (Large), 2 x Dumbbell, Flat Bench, Suspension (TRX), Bodyweight, Barbell, Incline Bench Show More

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Double Kettlebell Clean	4 rounds	30s	10s
1B.EZ-Bar Preacher Curl	4 rounds	30s	10s
1C.Resistance Band Bicep Curl	4 rounds	30s	10s
1D.Towel Scapular Pulldown See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Kettlebell Duel Hold Row	4 rounds	30s	10s
2B.Seated Dumbbell Inner Biceps Curl	4 rounds	30s	10s
2C.Inverted Row with TRX	4 rounds	30s	10s
2D.Standing Behind-the-Back Bicep Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Barbell Underhand Bent-over Row	4 rounds	30s	10s
3B.Alternating Incline Dumbbell Biceps Curl	4 rounds	30s	10s
3C.TRX Face Pull to Row	4 rounds	30s	10s
3D.Back (Lower) Curl See Exercise Notes	4 rounds	30s	10s

Pull Day Upper Body Circuit Training C

Day 1

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