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BWF Hypertrophy Routine →

Week 1B

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Pull-Up · Row · Face Pull · Active Hang · Pallof Press

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Workout Breakdown

Warmup

Dynamic Stretches

1

Shoulder Warm-up - Resistance Band

1 set × 10 reps

2

Cat/cow Bends

1 set × 10 reps

3

Dead Bug

1 set × 30s

4

Hang (Arch)

1 set × 10 reps

5

Parallel Bar Support

1 set × 30s

Strength Work

Pull Up / Chin Up 4x8

1

Pull-Up

1 set × 4×8 reps

Horizontal Row 3x10

1

Row - Other

1 set × 3×10 reps

Face Pull 4x12

1

Face Pull

1 set × 4×12 reps

Active Hang 4x15s

1

Active Hang

1 set × 4×15s

Pallof Press 3x12

1

Pallof Press - Resistance Band

1 set × 3×12 reps