30 Min Upper Body Pull Workout | Dumbbells & Bodyweight | 4×4 STRONG Day 13

Описание: Welcome to Day 13 of the 4×4 STRONG Challenge — a focused Upper Body Pull workout targeting your back, biceps, and rear delts to build strength, posture, and balance.

Each exercise in today’s session is repeated 3 times, allowing you to create real muscle tension and focus on clean, controlled reps. Choose weights that challenge you while keeping excellent form throughout the workout.

This session is essential for building a strong back, improving shoulder health, and balancing all your push workouts.

🏋️‍♂️ WORKOUT DETAILS

⏱ Time: 30 minutes
🏠 Equipment: Dumbbells & Bodyweight
🔥 Focus: Upper Body Pull Focus
🔁 Structure: 10 exercises · 3 sets each

⏱ WORKOUT TIMESTAMPS

00:00 Intro
00:28 Warm-Up
04:08 Workout
• Single-Arm Dumbbell Row – Right
• Single-Arm Dumbbell Row – Left
• Good Morning
• Gorilla Row
• Renegade Row
• Upright Row
• Rear Delt Fly
• Reverse Snow Angel
• Lateral Raise
• Bicep Curl
31:00 Cool-Down

✅ TIPS FOR SUCCESS

• Move with control — quality reps matter
• Keep tension in the muscles throughout
• Choose weights you can manage for all rounds
• Rest when needed and stay consistent

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📢 DISCLAIMER:
Before starting any workout, consult your doctor to make sure it’s safe for you. Keep in mind that all forms of exercise carry some risk of injury. By participating in this workout, you acknowledge and accept those risks, and voluntarily assume full responsibility. DEYOFIT is not liable for any injuries or issues that may occur.

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