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Dumbbell P/P/L →

Dumbbell Pull

Shoulder Warm-up · Wrist Flexibility Stretch · Lat Pulldown · Cable Row · Bent Over Row · Reverse Fly · Shrug · Bicep Curl

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Workout Breakdown

Warm-up

1

Shoulder Warm-up - Resistance Band

1 set × 8-12 reps

2

Wrist Flexibility Stretch

1 set × 10-20 reps

Main

1

Lat Pulldown

1 set × 3×8-12 reps

2

Cable Row

1 set × 3×8-12 reps

3

Bent Over Row

1 set × 3×8-12 reps

4

Reverse Fly

1 set × 3×8-12 reps

5

Shrug

1 set × 3×8-12 reps

6

Bicep Curl

1 set × 3×8-12 reps