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BWF Hypertrophy Routine →

Week 1A

Shoulder Warm-up · Cat/cow Bends · Dead Bug · Hang (Arch) · Parallel Bar Support · Dip (Parallel Bar) · Pike Push Up · Push-Up · Tricep Extension · Ab Wheel Rollout (Kneeling)

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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

Dip 4x8

1

Dip (Parallel Bar)

1 set × 4×8 reps

Pike Push Up 4x8

1

Pike Push Up

1 set × 4×8 reps

Pushup 3x10

1

Push-Up

1 set × 3×10 reps

Tricep Extension 3x10

1

Tricep Extension

1 set × 3×10 reps

Ab Wheel Rollout 3x10

1

Ab Wheel Rollout (Kneeling)

1 set × 3×10 reps