For this session, warm up with a band. Then, perform the exercises below, resting a few minutes between sets.

For each exercise, choose a weight that is challenging but manageable, meaning you can maintain good form on all of the reps.

Body Exercises

• [ ] Pull Ups (4 repetitions)

• [ ] Rest Break (2 min)

• [ ] Pull Ups (4 repetitions)

• [ ] Rest Break (2 min)

• [ ] Pull Ups (4 repetitions)

• [ ] Dumbbell Rows (6 reps)

• [ ] Rest Break (2 min)

• [ ] Dumbbell Rows (6 reps)

• [ ] Rest Break (2 min)

• [ ] Dumbbell Rows (6 reps)

• [ ] Dumbbell Clean and Press (6 reps)

• [ ] Rest Break (2 min)

• [ ] Dumbbell Clean and Press (6 reps)

• [ ] Rest Break (2 min)

• [ ] Dumbbell Clean and Press (6 reps)

• [ ] Tricep Kickbacks (8 reps)

• [ ] Rest Break (15 sec)

• [ ] Tricep Kickbacks (8 reps)

• [ ] Rest Break (15 sec)

• [ ] Tricep Kickbacks (8 reps)

Upper-Body Exercises