Upper Body PULL Workout

Workout Overview:

• 3 Circuits, each circuit is dedicated to one muscle group
  (back, biceps + combo circuit)
• 2-3 Dumbbell Strength Exercises Per Muscle Group
  (40 seconds of work, 20 seconds of rest x 2 sets)
• 2 Cardio Tabata Exercises in Each Circuit
  (20 seconds of work, 10 seconds of rest x 3 sets)

CIRCUIT ONE: Back Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. 2 Back Rows + 1 Back Fly (narrow/reverse grip)
2. Dumbbell Pullover

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. Lateral Hop + Dumbbell Pick Up Row
2. Squat Jack 180 Dumbbell Tap

CIRCUIT TWO: Bicep Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. Standard Curl + Wide Curl
2. ½ Hammer Hold + 4 Hammer Curls Right/Left

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. Lateral Shuffle + Bicep Press Out (1 Dumbbell)
2. Mountain Climbers

CIRCUIT THREE: Combo Back + Bicep Exercises

Strength Exercises (40 seconds work, 20 seconds rest, repeat x2)

1. Stack on Rows + Curls (1,1,2,2 - rev grip)
2. Stack on Single Arm Back Fly + Hammer Curl, Right/Left

Cardio Tabata (20 seconds work, 10 seconds rest, repeat x3)

1. 2 Jabs + 2 Lateral Shuffles
2. Burpee + Single Arm Back Row, Right/Left/Alternate

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