@justcellus: Most people can’t survive all 12..can you?! This is the PULL DOZEN CHALLENGE 12 moves. 12 reps each. 144 total reps to light up your back and biceps. Can you complete the dozen?! The Challenge: 1️⃣ Bent-Over Rows × 12 2️⃣ Hammer Curls × 12 (each arm) 3️⃣ Reverse Flyes × 12 4️⃣ DB Shrugs × 12 5️⃣ Supinated Curls × 12 6️⃣ Wide-Elbow Rows × 12 7️⃣ Reverse-Grip Rows × 12 8️⃣ Cross-Body Hammer Curls × 12 (each arm) 9️⃣ DB High Pulls × 12 🔟 Alternating Rows × 12 (each arm) 1️⃣1️⃣ Concentration Curls × 12 (each arm) 1️⃣2️⃣ Renegade Rows × 12 (each arm) Finished all 12? You’re not done. 💀 ☠️THE FINAL EVENT: 🔥 60-SECOND FARMER HOLD Weight Recommendations: Men - 15-20lbs Women - 8-12lbs 🏆 Tier Rankings: <8 min = IRON GOD 8-10 min = IRON ELITE 10-12 min = IRON GRIT 12+ min = IRON STARTER 📌 Save for your next workout 💬 Comment your time + tier 👥 Share with a friend to challenge them #pullworkout #fitnesschallenge #ironrank #viralchallenge #backandbiceps

Marcellus

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Monday 19 October 2026 22:36:57 GMT