Intermediate Pull Lose Fat Workout — Dumbbell

Intermediate dumbbell pull workout for fat loss using NASM OPT principles. Dumbbells only. Build strength and burn fat.

Level: intermediate · Muscle group: pull · Equipment: dumbbells · Duration: 40 min

Exercise Breakdown (8 exercises)

1. 1. Dumbbell Bent-Over Row
   3 sets · 10 reps · 60s rest
2. 2. Dumbbell Pullover
   3 sets · 12 reps · 60s rest
3. 3. Dumbbell Bicep Curl
   3 sets · 10 reps · 60s rest
4. 4. Dumbbell Hammer Curl
   3 sets · 10 reps · 60s rest
5. 5. Dumbbell Face Pull
   3 sets · 12 reps · 60s rest
6. 6. Dumbbell Renegade Row (alternating)
   3 sets · 8 reps · 60s rest
7. 7. Plank
   3 sets · 30s reps · 30s rest
8. 8. Bird Dog
   3 sets · 10 reps · 30s rest

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