Workout A

Body parts | Back & biceps (Back dominant)

Difficulty | 8/10

Effort level | 7-9/10

Warm up

Banded pull apart (rear delts/upper back)

Reps | 20-30

Banded dislocation (Shoulders)

Reps | 15-20

Banded external rotations (rotator cuff)

Reps | 8-10

Banded internal rotations (rotator cuff)

Reps | 8-10

Exercises

Pull ups

Sets | 3-4

Reps | 4-6

Dumbbell bent over rows

Sets | 3-4

Reps | 10-12 each side

Lat pull down

Sets | 3-4

Reps | 8-10

Machine rows

Sets | 3-4

Reps | 12-15

Alternating conventional bicep curls

Sets | 3-4

Reps | 10-12 each side

Cable hammer curls

Sets | 3-4

Reps | 20 controlled reps