Workout Execution and Rest Recommendations

Warm-Up (5-10 Minutes):

• Arm circles: 1 minute forward, 1 minute backward
• Band pull-aparts: 1 set of 15 reps
• Cat-cow stretch: 1 minute
• Light lat pulldown or rows: 1 set of 8-10 reps with light weight

Biceps Work

• Cable Curls:

  2 sets of 10-12 reps
  • Execution: Stand straight and pull the cable handle up, keeping elbows fixed at your sides.
  • Rest Time: 60 seconds.

• Hammer Bicep Curls:

  2 sets of 10-12 reps
  • Execution: Hold dumbbells with palms facing inward and curl up.
  • Rest Time: 60-90 seconds.

• Supination Curls:

  2 sets of 10-12 reps
  • Execution: Start with palms facing in and twist the dumbbells so palms face upward as you curl.
  • Rest Time: 60-90 seconds.

Back Work

• Lat Pulldowns:

  2 sets of 10-12 reps
  • Execution: Use a wide grip. Pull the bar down to your upper chest while keeping your back straight and elbows slightly forward.
  • Rest Time: 60-90 seconds.

• Seated Rows:

  2 sets of 10-12 reps
  • Execution: Use a neutral grip. Pull the handles toward your lower chest, squeezing your shoulder blades together at the end.
  • Rest Time: 60-90 seconds.

Cool Down (5-10 Minutes):

• Cross-body shoulder stretch: 20-30 seconds per side
• Lat stretch overhead: 20-30 seconds per arm