This one - month workout program can be used for however long you like since it isn't a specialized training program. (gymjunkies.com)
We have done a lot of pull ups through this 1 month workout routine. (ashotofadrenaline.net)
If you are a beginner take light weight for the first exercise but if you have at least 2 months workout experience I recommend using dumbbells that challenges you. (women-workout-routines.com)