Shoulder Warm-up - Resistance Band

1 set × 10 reps

Squat (Sky Reach)

1 set × 10-15 reps

Wrist Flexibility Stretch

1 set × 10 reps

Dead Bug

1 set × 10-15 reps

Hang (Arch)

1 set × 5-10 reps

Parallel Bar Support

1 set × 15-30s

Squat (Assisted)

1 set × 10 reps

Pull-Up

1 set × 8-10 reps

Squat - Barbell

1 set × 8 reps

Pull-Up

1 set × 8-10 reps

Squat - Barbell

1 set × 8 reps

Pull-Up

1 set × 8-10 reps

Squat - Barbell

1 set × 8 reps

Parallel Bar Support

1 set × 30-60s

Push-Up (Wide) - Rings

1 set × 8-10 reps

Parallel Bar Support

1 set × 30-60s

Push-Up (Wide) - Rings

1 set × 8-10 reps

Parallel Bar Support

1 set × 30-60s

Push-Up (Wide) - Rings

1 set × 8-10 reps

Incline Row

1 set × 8-10 reps

Deadlift - Barbell

1 set × 8-10 reps

Incline Row

1 set × 8-10 reps

Deadlift - Barbell

1 set × 8-10 reps

Incline Row

1 set × 8-10 reps

Deadlift - Barbell

1 set × 8-10 reps

Plank

1 set × 10-30s

Reverse Hyperextension - Bench

1 set × 8-12 reps

Dumbbell

1 set × 8 reps

Plank

1 set × 10-30s

Reverse Hyperextension - Bench

1 set × 8-12 reps

Dumbbell

1 set × 8 reps

Plank

1 set × 10-30s

Reverse Hyperextension - Bench

1 set × 8-12 reps

Dumbbell

1 set × 8 reps