Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: [ Ссылка ]

* * * * *

Get ready to strengthen your back, hamstrings, glutes, biceps, abs, and core with this 35 minute full body dumbbell workout focused exclusively on pull exercises. This targeted routine is designed to help you build a powerful, well-defined physique using nothing more than 2-3 sets of dumbbells and your own determination.

The workout begins with a 4 minute warm up to get your blood flowing and your muscles primed for the challenge ahead. From there, you'll dive into 30 minutes of intense pull exercises, with most moves performed for 40 seconds followed by 20 seconds of rest. At the end of each round, you'll take on a 50 second exercise before enjoying a 30 second break to catch your breath and prepare for the next round.

Whether you're looking to improve your posture, enhance your athletic performance, or simply feel stronger and more confident in your own skin, this pull day dumbbell workout has you covered. So grab your dumbbells, press play, and get ready to pull your way to a better, stronger you!

* * * * *

**SCROLL FOR WORKOUT DETAILS**

Links:
✅ My Favorite Workout Apparel - [ Ссылка ] (20% OFF: code TiffxDan20)
🩳 LTK - [ Ссылка ]
🛒 Amazon Must-Haves - [ Ссылка ]
🏋🏼♀️ Workout mat - [ Ссылка ] - Use code TXD 10%
💪🏽 5-80lb adjustable dumbbells - [ Ссылка ]

🎥 YouTube Subscribe: [ Ссылка ]
⭐️ Premium YouTubeMembership: [ Ссылка ]
📸 Instagram: [ Ссылка ]
📱 TikTok: [ Ссылка ]
🎶 My Music: [ Ссылка ]

Workout Programs:
💾 6 Week Shred I Playlist: [ Ссылка ]
💾 6 Week Shred II Playlist: [ Ссылка ]
💾 6 Week Shred III Playlist: [ Ссылка ]
💾 Shredded: 2 Week Ab Challenge: [ Ссылка ]
💾 Sculpted Core: 2 Week Ab Challenge: [ Ссылка ]

⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells (I'm using adjustable dumbbells, but I recommend a light, medium and heavy set if possible)
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at [ Ссылка ] and Use code TXD 10%
⏱️ Intervals: 40 seconds work, 20 seconds rest; there will be 50/30 intervals at the end of a few rounds // FINISHER: 40/40 no rest

Exercises for this 35 minute full body dumbbell workout - pull day workout are:

4 MIN WARM UP - 8x30 SEC EA
0:26 Run in Place
0:56 Reverse Lunges
1:26 Cossack Squat
1:56 Dead Bugs
2:26 Walk Out Push Ups
2:56 Bird Dogs
3:26 Wide Stance Cross Toe Touches
3:56 Marching Toe Touches

BACK - 40/20
4:46 Bent Over Row // 30 lb DBs
5:46 Good Morning // 30 lb DBs
6:46 Renegade Rows // 30 lb DBs
7:46 Bent Over Row // 30 lb DBs
8:46 Good Morning // 30 lb DBs
9:46 Renegade Rows // 30 lb DBs
10:46 Dumbbell Pull Over // 50 lb DBs, Bench (50/30)

HAMS & GLUTES - 40/20
12:06 Romanian Deadlift // 50 lb DBs
13:06 Curtsy Lunge // 30 lb DBs
14:06 Hamstring Walk Outs // 30 lb DBs
15:06 Glute Bridge // 50 lb DBs
16:06 Romanian Deadlift // 50 lb DBs
17:06 Curtsy Lunge // 30 lb DBs
18:06 Hamstring Walk Outs // 30 lb DBs
19:06 Glute Bridge // 50 lb DBs
20:06 Reverse Hyperextensions // Bodyweight, Bench (50/30)

BICEPS - 40/20
21:26 Twist Curls // 25 lb DBs
22:26 Hammer Curls // 25 lb DBs
23:26 Wide Curls // 25 lb DBs
24:26 Twist Curls // 25 lb DBs
25:26 Hammer Curls // 25 lb DBs
26:26 Wide Curls // 25 lb DBs
27:26 Isometric Curl Holds // 20 lb DBs (50/30)

ABS/CORE - 40/20
28:46 Weighted Sit Ups // 15 lb DB
29:46 Weighted Russian Twists // 15 lb DB
30:46 Weighted Cross Toe Crunch R // 15 lb DB
31:46 Weighted Cross Toe Crunch L // 15 lb DB
32:46 Weighted L-Sit Toe Touches // 15 lb DB

FINISHER - 60 SEC
33:46 21's Lower, Upper, Full Range Curls // 20 lb DBs

35:06 4 MIN COOL DOWN

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

свернуть