Complete Killer Pull Workout for Intermediates
This is a complete intermediate bodybuilding workout for gaining muscle and getting stronger. All you need is a used set of dumbbells and your carpeted floor. This is the pull workout day of my intermediate home workout plan. My intermediate home workout consists of a four day repeating cycle: a push workout (this one), a pull workout, a leg workout, and a rest day. This workout will take you about 60 minutes to complete.
Day 2 – Pull
| Bodypart | Exercise | Number sets | Number reps | |
| lats | overhand pullups | 3 sets, 1-2min rest between | 6-12 | |
| lats | barbell row | 3 sets, 1-2min rest between | 6-12 | |
| lats | underhand pullups | 3 sets, 1-2min rest between | 6-12 | |
| biceps | dumbbell curls | 3 sets, 1-2min rest between | 6-12 | |
| biceps | hammer curls | 3 sets, 1-2min rest between | 6-12 | |
| Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike | ||||
Thank you Scooby for your helpful workout plan. It has been three weeks that I’m into this plan. Currently I am capable of doing 5 pull ups. But during the pull up I’m experiencing a very bad pain in my arm especially in forearm and arm. What’s your thoughts on this?
Sorry, I no longer answer fitness questions in public: https://scoobysworkshop.com/contact-scooby/
i left a comment which never appeared oO
hi,
wouldn’t a slight forward move of the ellbow while doing dumbbell curls be okay since the long head of the biceps inserts above the shoulder joint?
hope the english is okay ^^
I’m going to try this work out, but i used to do biceps with triceps, can i still do biceps twice a week or should I add more tri work outs? anyone?
i am 16 years old and my hieght is 165cm,can i train with weights? does weight lifting affect growth
hey scooby what are some good lower back exercises you can do at home?
Hi, I’ve got an “rolled over chest”. What should I do on the push day to work triceps a little more?
Hi Scooby, I am beginner and following your guidelines to improve my fitness and become strong. You are doing great job. Thank you !
You are quite welcome!
For this workout, you are performing chin ups and two bicep exercises. For the push workout, you’re only performing one tricep workout. Aren’t triceps supposed to be worked out more than biceps? Or at the very least equally?
Yes both triceps and biceps need to be worked out equally. I would add triceps kick back on push day. I guess he wanted to make things easier to understand by categorizing push/pull/leg. And it’s hard to think of a workout that falls into push. And probably 7 workouts in one row may be too much. Anyway, this is intermediate. We all will move to more body splits soon. But your question is good. Yes, both protagonist and antagonist need to be worked out for better effects and injure prevention.
As Yoko says, its always tough to balance an intermediate workout because you only have so many sets you can allocate. I’m still pretty happy with it though. For triceps, the intense exercise is the last exercise in the push workout, the skullcrushers but two other exercises also hit triceps in that push workout: the chest dumbbell press and the alternating dumbbell press for shoulders. I think that pretty well balances the biceps exercises here.
Great, thanks for clarifying.
i think it is if not abnormal silly to not be able to do pull ups :/
Doing a pullup is actually very difficult for beginners as it not only takes a lot of strength but you have to be lean also.
Hi Scooby, when i do dumbbell rows my shoulders get tired. Could you tell me what i am doing wrong? (Great video, btw!)
Hey, I am btw not Scooby, but maybe you are doing shoulder rows…which means you pull up the bar on the axis of your shoulder…you have to do it like Scooby shows…guide it along your thigh and pull up with your lats…
hey mister S , what is your opinion about foam roll, stretching etc.. for recovery
thanks
foam rolling is great if you know how to do it right, its not really for stretching, its more of a deep massager to loosen the muscles. helps prevent cramp in the muscles you loosen, and pain you may feel after workouts on muscle you dont offten use
Hey Scooby – another great workout for intermediates. I am more advanced, but I always watch your videos just in case there is something I can learn. Just a suggestion for a leg exercise I have found to be great and safe for bad backs, the dip belt squat. This has become the foundation of my leg workout, as I cannot squat anymore (herniated discs for 10 years, now). Look into it and see what you think.
Interesting! Very similar to the goblet chair squat I do. Hadnt heard of the dip belt squat, a great variation to do heavier weight and keep the strain off the back. Thanks for the idea!!!!
I appreciate you looking at this. I’ve been following you for a long time (since your first crude YouTube videos – the ones with no verbal instructions), and have tried to engage you of few times on the topic of legs for bad backs. I’ve made great gains overall, with my lean muscle mass increasing by 15-18 pounds over several years, but my legs lag a bit. I would like them to catch up even more, which led me to experiment with squat variations. The belt squat takes a lot of effort to set up, but I think it is the only machine-free squat version that places no weight on the spine. Still, I keep it in the lighter range and do a lot of reps (4 sets @ 30, 25, 20 and 15 reps with increasing weight per set). Anyways, thanks for everything you do.
Great. I’d love a video on all the differences between hammer curls and humbs up curls.