# Beginner Upper Routine

## Workout

- 3 × 3-6 Pull-Up (Band-Assisted)
- 3 × 3-6 Assisted pike push ups
- 2 × 8-20 Pull-Up (Band-Assisted)
- 2 × 8-20 Assisted pike push ups
- 1 × 3-20 Negative Pull-Up
- 1 × 3-20 Negative pike push up
- 2 × 15-120s Dead Hang
- 2 × 15-60s Pike Push Up Hold
- 3 × 3-6 Push-Up
- 3 × 3-6 Row - Other
- 2 × 3-20 Negative push ups
- 2 × 6-20 Row - Resistance Band
- 3 × 15-120s Plank
- 3 × 15-60s Back Extension
- 3 × 8-30 Lateral Raise - Resistance Band
- 3 × 8-30 Shoulder Shrug
- 3 × 8-30 Hammer Curl - Resistance Band
- 3 × 8-30 Triceps Extension (Overhead) - Resistance Band
- 3 × 10-60 Pronation
- 3 × 10-60 Cupping
- 3 × 10-60 Wrist extention