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Modified Recommended Routine

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Workout Breakdown

Warm Up

Dynamic Stretches

1

Shoulder Warm-up - Resistance Band

1 set × 5-8 reps

2

Squat (Sky Reach)

1 set × 5-8 reps

3

Wrist Flexibility Stretch

1 set × 15-30s

4

Dead Bug

1 set × 15-30s

5

Hang (Arch)

1 set × 5-8 reps

Strength Work

Pull-Leg Work

1

Chin-Up

1 set × 5-8 reps

2

Split Squat (Bulgarian)

1 set × 5-8 reps

3

Chin-Up

1 set × 5-8 reps

4

Split Squat (Bulgarian)

1 set × 5-8 reps

5

Chin-Up

1 set × 5-8 reps

6

Split Squat (Bulgarian)

1 set × 5-8 reps

7

Chin-Up

1 set × 5-8 reps

8

Split Squat (Bulgarian)

1 set × 5-8 reps

Push-Leg Work

1

Dip (Parallel Bar)

1 set × 5-8 reps

2

Deadlift - Barbell

1 set × 6-12 reps

3

Dip (Parallel Bar)

1 set × 5-8 reps

4

Deadlift - Barbell

1 set × 6-12 reps

5

Dip (Parallel Bar)

1 set × 5-8 reps

6

Deadlift - Barbell

1 set × 6-12 reps

7

Dip (Parallel Bar)

1 set × 5-8 reps

8

Deadlift - Barbell

1 set × 6-12 reps

Pull-Push Work

1

Row - Other

1 set × 5-8 reps

2

Push-Up

1 set × 5-10 reps

3

Row - Other

1 set × 5-8 reps

4

Push-Up

1 set × 5-10 reps

5

Row - Other

1 set × 5-8 reps

6

Push-Up

1 set × 5-10 reps

7

Row - Other

1 set × 5-8 reps

8

Push-Up

1 set × 5-10 reps