Pull Day 5
Dumbbell-Only (Minimal Equipment)
# | Exercise | Sets x Reps | Primary Benefit |
|---|---|---|---|
1 | Dumbbell Deadlift | 4 x 10 | Glutes, hamstrings, and back. |
2 | One-Arm Dumbbell Row | 3 x 10 per side | Builds lat size and control. |
3 | Rear Delt Fly | 3 x 12 | Isolates rear delts and traps. |
4 | Dumbbell Shrugs | 3 x 15 | Strengthens upper traps and posture. |
5 | Dumbbell Curl | 3 x 12 | Biceps development. |
6 | Zottman Curl | 3 x 10 | Biceps and forearm combo. |
7 | Bent-Over Reverse Fly | 3 x 12 | Rear delts and rhomboids. |
8 | Farmer’s Carry (Dumbbells) | 3 x 30 sec | Builds grip, traps, and shoulder stability. |
