All Workout Plans

Warm-up

5-10 minutes
• Light cardio such as jogging or jumping jacks to get your heart rate up and loosen your muscles.
• Dynamic stretching upper body, such as arm circles, shoulder rolls, and elbow bends.

Lat Pulldowns

3 sets of 12 reps
• Sit at a lat pulldown machine and grip the bar with a shoulder-width overhand grip.
• Pull the bar down towards your chest, squeezing your lats at the top of the movement.
• Return to the starting position.

Seated Row

3 sets of 12 reps
• Sit on a seated row machine with your feet flat on the floor and your back against the pad.
• Hold a barbell or dumbbells with a shoulder-width overhand grip and pull it towards your chest, keeping your elbows close to your body.
• Lower the bar back to the starting position.

Deadlifts

3 sets of 12 reps
• Stand over a loaded barbell with your feet shoulder-width apart and grip the bar with an overhand grip.
• Keeping your back straight and your core engaged, lift the bar off the ground and stand up, squeezing your glutes and pushing your hips back.
• Lower the bar back to the ground in a controlled manner.

Bent-Over Barbell Rows

3 sets of 12 reps
• Stand over a loaded barbell with your feet shoulder-width apart and grip the bar with an overhand grip.
• Bend your knees slightly and lean forward at the hips, keeping your back straight.
• Lift the bar off the ground and pull it towards your chest, keeping your elbows close to your body.
• Lower the bar back to the starting position.

Superman

3 sets of 10 reps
• Lie on your stomach on a mat or bed with your arms extended overhead and your legs straight.
• Lift your arms, shoulders, and upper back off the ground, keeping your core engaged and your body in a straight line from head to heels.
• Hold for 30-60 seconds.

Cool-down

5-10 minutes
• Static stretching for the back.