Pull Day 2: 29-Minute Dumbbell Workout
Pull Day 2 is a 29-minute dumbbell workout for your back and biceps. You alternate chest-supported rows with incline curls, then pullovers with reverse flys, each set on a 90-second clock.
Monday bodyweight: Strength A →The workout
Warm-up (5:00)
Arm circles, light rows, a few slow reverse flys. Get the shoulders moving.
Block A (12:00)
8 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Chest-Supported Dumbbell Row | 4 x 10 | 2 x 40 lbs (2 x 18 kg) | Work 0:50, rest 0:40Tempo 2-1-1 |
| Incline Dumbbell Curl | 4 x 10 | 2 x 20 lbs (2 x 9 kg) | Work 0:45, rest 0:45Tempo 2-0-1 |
Block B (9:00)
6 sets on a 90-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Dumbbell Pullover | 3 x 12 | 40 lbs (18 kg) | Work 0:50, rest 0:40Tempo 3-0-1 |
| Dumbbell Reverse Fly | 3 x 15 | 2 x 10 lbs (2 x 5 kg) | Work 0:50, rest 0:40Tempo 2-0-1 |
Cooldown (3:00)
Lat stretch, bicep stretch, slow nose breaths.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Stagger plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Pull Day 2 take?
About 29 minutes: a 5 minute warm-up, two blocks of 12 and 9 minutes, and a 3 minute cooldown.
What equipment do I need?
Dumbbells from 10 to 40 lbs (4.5 to 18 kg) and a bench that adjusts to an incline. The pullover can be done lying across the same bench.
How heavy should I go?
Pick a weight that makes the last one or two reps of each set hard but clean. Add reps, up to 2 per set, before you move up a dumbbell size.