Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 9 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Pull It!

49 min
 · 
9 exercises
Here we going with some more pulling and leg action! Don't forget to increase those P.O. amounts, that is the most important target today! Take note of those amounts as we'll be aiming to increase them next week :D. 
TRX Suspension Strap Rows
2 sets
12 reps
30 sec rest
Let's start out today with some very simple rows.
0:30 rest
Single Straight Leg Dumbbell Deadlift
2 sets
16 reps
30 sec rest
Use a lighter weight & focus on lowering and raising your body at a slow and controlled speed. 8 per leg per set.
1:00 rest
Dumbbell Deadlifts
4 sets
12 reps
60 sec rest
P.O. Use set one as a warm-up set, and then begin increasing the weight to target a failure at 12 reps!
1:00 rest
Smith Machine Squats
4 sets
12 reps
60 sec rest
P.O. Use set one as a warm-up set, and then begin increasing the weight to target a failure at 12 reps!
1:00 rest
Low Cable Back Rows
3 sets
15 reps
60 sec rest
Increase the weight to target a failure at 15 reps!
1:00 rest
Sumo Dumbbell Squats
3 sets
16 reps
60 sec rest
Stand on 2 platforms if possible and lower that weight between them as you squat!
1:00 rest
Cable Hammer Bicep Curls
3 sets
20 reps
60 sec rest
Increase the weight by a pound here!
1:00 rest
Cable Squat Rows
2 sets
20 reps
60 sec rest
Get nice and low with every squat. Use your glutes to pull yourself back up, and then row the weight.
1:00 rest
Lunge with Bicep Hammer Curls
1 sets
40 reps
Workout finisher! Complete this in minimum sets!
Pull It!
49 min
 · 
9 exercises
Here we going with some more pulling and leg action! Don't forget to increase those P.O. amounts, that is the most important target today! Take note of those amounts as we'll be aiming to increase them next week :D. 
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
TRX Suspension Strap Rows
2 sets
12 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Let's start out today with some very simple rows.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps, Shoulders
  1. Secure a pair of suspension straps. Stand facing the straps, brace your lower back, and tighten your core.
  2. Lean back, letting the straps hold your weight. Your arms should be straight.
  3. Pull yourself up with your back, maintaining a tight core.
  4. Squeeze the back muscles and slowly lower yourself. Repeat.
Rest
0:00
next up
Single Straight Leg Dumbbell Deadlift
Next
Single Straight Leg Dumbbell Deadlift
2 sets
16 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Use a lighter weight & focus on lowering and raising your body at a slow and controlled speed. 8 per leg per set.
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Rest
0:00
next up
Dumbbell Deadlifts
Next
Dumbbell Deadlifts
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. Use set one as a warm-up set, and then begin increasing the weight to target a failure at 12 reps!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Rest
0:00
next up
Smith Machine Squats
Next
Smith Machine Squats
4 sets
12 reps
60 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. Use set one as a warm-up set, and then begin increasing the weight to target a failure at 12 reps!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Begin by positioning yourself underneath a Smith Machine barbell. Make sure the bar is across your upper traps and NOT your neck.
  2. Place your feet at shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Lower yourself until your thighs are parallel with the floor. Return to the starting position.
Rest
0:00
next up
Low Cable Back Rows
Next
Low Cable Back Rows
3 sets
15 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Increase the weight to target a failure at 15 reps!
Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
  1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
  2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
  3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
  4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
  5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
  6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
  7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
  8. Hold for a count of one.
  9. Inhale as you return to the start position in a smooth movement.
  10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Rest
0:00
next up
Sumo Dumbbell Squats
Next
Sumo Dumbbell Squats
3 sets
16 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Stand on 2 platforms if possible and lower that weight between them as you squat!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Rest
0:00
next up
Cable Hammer Bicep Curls
Next
Cable Hammer Bicep Curls
3 sets
20 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Increase the weight by a pound here!
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
  2. Grasp the rope with both hands and your palms facing inward.
  3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
  4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Rest
0:00
next up
Cable Squat Rows
Next
Cable Squat Rows
2 sets
20 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Get nice and low with every squat. Use your glutes to pull yourself back up, and then row the weight.
Primary muscle group(s):
Middle Back / Lats, Quadriceps
Secondary:
Abs, Biceps, Calves, Hamstrings
  • Grip a cable handle in each hand. Stand away from the cable machine so that the slack tightens. Make sure your back is straight and your core is tight.
  • Bend your knees and drive your hips back while you keep your chest up. Stand back up then pull the handles back, leading with your elbows. Tighten the back muscles then return handles to the starting position.
  • Repeat.
Rest
0:00
next up
Lunge with Bicep Hammer Curls
Next
Lunge with Bicep Hammer Curls
1 sets
40 reps
Set 1 of 1
Rest before next set
Get ready
321GO
Workout finisher! Complete this in minimum sets!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves, Lower Back
  1. Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
  2. Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
  3. Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
Workout done!
Exercises done
of 9
Total time
Return Browse more workouts
Start
  • today
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!