Workout At Home Series Pull Workout

Workout ONE of Three| Pull Workout | from the Straight Set Mini-Program

● Program goal: ​ To build strength & endurance
● Required Equipment​: Light, medium, and heavy dumbbells
● The program is designed for home, travel, or gym workouts with limited space and only needs a small set of dumbbells.

Typically you would do the following

Day 1 Push WorkoutOpens in a new tab.

Day 2 Pull Workout

Day 3 Power WorkoutOpens in a new tab.

Day 4-5 Rest

Day 6 Repeat Day 1

Circuit 1 (10 reps each .. 3 sets)
~ Front Loaded Squat
~ Push ups
~Triceps Kickback

REST 2 Minutes

Circuit 2 (10 reps each … 3 sets)
~ Calf Raise
~ Lateral Raise
~ Chest Press

REST 2 Minutes

Circuit 3 (10 reps each .. 3 sets)
~ Goblet Sumo Squat
~ Shoulder Press
~ High-Low Plank

Follow along here!

Hope you enjoy the workout.

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You are responsible for exercising within your limits and assume all risks of injury to your person or property. To the extent permitted by law,  Trans4m Fitness disclaims any and all liability in connection with the exercises in online videos and any instructions or advice provided.

Consult your medical professional before attempting the exercises in the videos and follow his or her advice.

Do not attempt the exercises in the videos if you have a history of chest pain, knee, ankle, wrist, shoulder, joint, or spinal (back or neck) problems or injury. If you feel you are exercising beyond your current abilities, or if you feel discomfort, pain, dizziness, or nausea, you should discontinue exercising immediately.


Anthony MSc. Nutrition CPT

Anthony is a certified personal trainer, Certified Holistic Health Practitioner, and Strength and Conditioning coach. Today he works as a full-time fitness coach, writer, blogger, and author. In his spare time, he is an avid sailor, boating enthusiast, hiker, and backpacker His goal is to take the confusion out of weight loss and health and make it simple and easy to understand and follow. Anthony McGarr NASM CPT, CHHP, MSc. Nutrition, Certified Holistic Health Practitioner And Creator Of The Trans4m Diet

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Pull Workout