Warm Up (3-5 minutes)
Strength Work (30 minutes)
Assisted Pull-Ups or Assisted Chest to Bar
4 sets of 8-10 reps
Use a resistance band. Focus on smooth, controlled movements.
Negative Pull-Ups
4 sets of 6-8 reps
Jump to the top position and lower yourself slowly (3-5 seconds down).
Inverted Rows
4 sets of 10-12 reps
Perform with feet elevated to increase difficulty if needed. (Use weight if you can)
Dumbbell Rows
4 sets of 8-12 reps per side
Focus on full range of motion and proper form.
Core Strengthening (15 minutes)
Planks
3 sets of 45-60 seconds
Hollow Body Holds
3 sets of 20-30 seconds
Cool Down (10 minutes)
Static stretching for shoulders, back, and arms.