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Pull Day A

Pull Day A

Pull A — Bench & Bell PPL

12 exercises~39 min
Start workout

Warm-up

  • Jumping Jacks · 40s
  • Shoulder Rolls · 30s
  • Arm Circles · 35s
  • Scapular Pull-Aparts · 30s
  • Scapular Wall Slides · 30s

Exercises

  1. 1Chest-Supported Incline Dumbbell Row4 sets · 10, 8, 8, 6
  2. 2Pull-up3 sets · 8, 8, 6
  3. 3Dumbbell Pullover3 sets · 12, 10, 10
  4. 4Dumbbell Curl3 sets · 12, 10, 8
  5. 5Prone Y Raise3 sets · 15, 15, 12
  6. 6Butterfly (Baddha Konasana)1 round · 60s hold
  7. 7Seated Side Bend (Parsva Upavistha Konasana)1 round · 40s hold
  8. 8Seated Side Bend (Parsva Upavistha Konasana)1 round · 40s hold
  9. 9Half Pancake (Janu Sirsasana)1 round · 50s hold
  10. 10Half Pancake (Janu Sirsasana)1 round · 50s hold
  11. 11Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
  12. 12Pancake (Full Upavistha Konasana)1 round · 75s hold

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