DUMBBELL PULL WORKOUT FOR BUILDING MUSCLE MASS | BENCH OR NO BENCH (FULL WORKOUT)

Try this Dumbbell Pull Workout for building muscle mass. This workout is great for building the Back, Biceps, Forearms, Traps, and any other Pull Muscle you can think of.
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This workout is great for anyone looking to build muscle and torch fat by increasing your overall metabolism.
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Push,Pull,Leg Schedule and Free Meal Guides
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00:00 Intro
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WORKOUT
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02:30 ⚒Dumbbell RDLs
3 Sets
8-10 Reps
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06:43 ⚒Single Arm Side Rows
3 Sets
6-8 Reps/Arm
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11:14 ⚒Single Bicep Curls
3 Sets
4-8 Reps/Arm
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15:39 ⚒Rear Fly
4 Sets
8-10 Reps
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22:55 ⚒Alternating Hammer Curl
4 Sets
6-8 Reps/Arm
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30:16 ⚒Side Shrug
4 Sets
12-15 Reps
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37:39 ⚒SUPERSET: Wrist Curl x Wide Row
4 Sets
12 x 10 Reps. Do each exercise simultaneously.
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1 minute REST period between the first 3 EXERCISES, 1 Minute & 30 Secs between the last 4 EXERCISES. Complete each SET for each exercise SIMULTANEOUSLY before moving on to the next!
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WORKOUT EQUIPMENT (DUMBBELLS, KETTLEBELL ETC.)
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WORKOUT SUPPLEMENT RECOMMENDATIONS
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Whey Protein Isolate (Less Sugar/Fats/Carbs - Pure Protein Source)
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Whey Protein Concentrate (More Sugar/Fats/Carbs)
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Creatine
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Pre-Workout
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Twitter - @MiDASDiGiTAL1
Instagram (Digital Content Store) - @digitalbymidas
Instagram (Gear + Merch) - @gearbymidas
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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thanks for the support so I can continue to bring you good content.

[SosukekAizen]

November 17th, 2023. I am a 14 year old girl with only 12 pound weights to use. I couldn’t do the Single Arm Side Row very well. I couldn’t do the Rear Fly at all. I struggled to do the Wide Row part of the superset because I was tired as hell. I am proud I could do almost all of these.

Update: November 28th, 2023: I actually could do every single exercise today 💪🏽☺️✌🏽

Update: December 8th, 2023, I did all the exercises 💪🏽

December 22nd, 2023, I did everything as usual 💪🏽

[PrasadSwami]

No unnecessary talk, straight to the point. Best series on push pull leg workout.

[monsondimagiba]

This channel is so underrated and underappreciated. Hope this channel get the love that it deserves. Greetings from Philippines bro, you're workout is awesome and I'm following it everyday

[xzvmakiz]

Been doing this program for about two months now and the results are simply amazing.

[_ycmil]

I did your PPL workout for 2 months and it has been very helpful All my friends have been telling me my muscles have grown.

[hairycanary]

Dumbbell RDLs 02:30
3 sets 8-10 reps
SINGLE ARM SIDE ROWS 06:43
3 sets 6-8 reps/arm
SINGLE BICEP CURLS 11:43
4 sets 4-8 reps/arm
REAR DELT FLY 15:39
4 sets 8-10 reps
ALTERNATING HAMMER CURL 22:55
4 sets 6-8 reps/arm
SIDE SHRUG 30:16
4 sets 12-15 reps
SUPERSET: WRIST CURLS X WIDE ROWS 37:39
4 sets 12 x 10 reps

[vinvincent]

Bro definitely deserves much more fame than he has

[Kyle-nodd]

This is EXACTLY what I've been looking for bro. Thank you! Feels like I gotta training buddy

[bbh]

day 9 and i finished all of this today! i didn't switch to 1 kg dumbells so i guess i'm getting stronger !! i'm very happy about the progress and i'll keep going

[rahulsbhatt]

Thanks Midas for creating these videos, you are like my gym buddy.
Thanks for all the guidance and your dedicated efforts!

[ShubhAgrawal]

Day 2 Pull Day(4 Back, 2 Bicep, 1 Trap, 1 forearm)
i) Dumbbell RDLs 3 set for Back
ii) single arm side rows 3 set for back
iii) single Bicep curl 3 set for bicep
iv) Rear felt fly 4 set for back
v) Alternating hammer curl 4 set for biceps
vi) side shrug 4 set for Traps
vii) wrist curls for forearms X wide rows for back 4 set

[silviagaya]

Meriti un milione di follower..e spero che lo raggiungi!

[raymontalbano]

Love this! Can’t thank you enough. I workout at home with dumbbells and a bench, and I’ve been sorely missing back exercises! This is great!

[tamarashealingpodcast]

Thank you so much for making it possible to do push and pull sessions from home 🙏❤️

[censored]

Thanks for this sir. I just finished PUSH.
I will do this tomorrow. 💪

[sliccbacc]

I appreciate that u put a no bench alternative 💯

[sonicman]

Love your workouts, they actually work! Keep going and all support fam. 🙂💪🏾🤛🏾🔥

[Dahnlabbs]

Thanks man for your effort doing this, straight to the point. Trying to get back on track and will surely do this. I can't go to the gym for now and found this workout perfect for me. Blessings!

[toothpicksamurai]

My apartment in Chicago has a small gym with only dumbbells so this is perfect. Appreciate it brother.

[charlesmadara]

I’m doing your workout in home thank you bro for uploading workout video no exception without gym more love from 🇵🇭