Equipment: Gym equipment

Duration: 30-40 minutes

WARM UP & ACTIVATION

  • Banded pull apart - 30 seconds on, 30 seconds off x 4

  • Banded shoulder dislocates - 30 seconds on, 30 seconds off x 4

  • Arm circles forwards - 60 seconds

  • Arm circles backwards - 60 seconds

  • Yoga push ups - 10 - 20 reps

WORKOUT

  • Assisted pull-ups - 4 sets x 6 reps

  • Seated cable face pulls - 4 sets x 8 reps

  • Kneeling single-arm cable lat pulldown (High to Low) - 3 sets x 6-7 reps

  • Superset - 3 sets x 8-10 reps

    • Dumbbell bicep curls

    • Cable rope triceps pushdown

  • Dumbell rows - 3 sets x 8 reps

Once you achieve the set and rep range easily, it’s time to either up your weights - this is progressive overload and is key for muscle growth!