Warm-Up:
- 5 minutes of light cardio (jogging, jumping jacks, etc)
- Dynamic stretching of the back, shoulder and arms
Exercise 1: Pull-Ups (3 sets of 8-12 reps)
- Use a pull-up bar or a resistance band to help with the exercise
- Grasp the bar with your palms facing away from your body and hands slightly wider than shoulder-width apart
- Hang from the bar with your arms fully extended and then pull your chest up to the bar by contracting your back muscles
- Lower yourself back down slowly to the starting position
Exercise 2: Dumbbell Rows (3 sets of 8-12 reps)
- Choose a weight that you can handle for 8-12 reps
- Stand with your feet hip-width apart, bend forward at the waist, and place one hand on a bench or chair for support
- Hold a dumbbell in your other hand and let it hang straight down
- Pull the weight up towards your hip, keeping your elbow close to your body
- Lower the weight back down to the starting position
Exercise 3: Lat Pulldowns (3 sets of 8-12 reps)
- Adjust the weight to a challenging amount for 8-12 reps
- Sit down and grab the bar with a wide grip
- Pull the bar down towards your chest while keeping your torso stationary
- Slowly release the weight back up to the starting position was
Exercise 4: Seated Cable Rows (3 sets of 8-12 reps)
- Adjust the weight to a challenging amount for 8-12 reps
- Sit down on the bench and grasp the handle with both hands
- Pull the handle back towards your waist, keeping your back straight and arms extended
- Slowly release the handle back to the starting position
Exercise 5: Deadlifts (3 sets of 8-12 reps)
- Choose a weight that you can handle for 8-12 reps
- Stand with your feet hip-width apart and the weight on the floor in front of you
- Bend your knees slightly and grasp the weight with an overhand grip
- Keep your back straight as you lift the weight up, straightening your legs as you stand up
- Lower the weight back down to the starting position
Remember to breathe out when you're exerting effort, like pulling the weight, and breathe in when you're releasing the weight. It's also important to stretch after your workout to reduce the risk of injury and improve recovery.
