Day 1: Upper Back & Cardio
- Renegade Rows: 3 sets of 10 reps per arm
- Face Pulls: 3 sets of 15 reps
- Reverse Flyes: 3 sets of 12 reps
- 30-minute Jogging
Day 2: Total Body Strength
- Lat Pulldowns: 3 sets of 12 reps
- Seated Row: 3 sets of 10 reps
- Superman: 3 sets of 15 reps
- Pull-Ups: 3 sets to failure
Day 3: Rest & Active Recovery
- Light Yoga or Stretching: 20-30 minutes
- Walking: 30 minutes
Day 4: Back & Strength
- T-Bar Rows: 3 sets of 10 reps
- Single-Arm Dumbbell Rows: 3 sets of 12 reps per side
- Reverse Flyes: 3 sets of 15 reps
- Dumbbell Shrugs: 3 sets of 12 reps
Day 5: Conditioning & Core
- Renegade Rows: 4 sets of 8 reps per arm
- Mountain Climbers: 4 sets of 30 seconds
- Burpees: 4 sets of 10 reps
- Plank: 3 sets of 60 seconds
Day 6: Upper Back with Focus on Endurance
- Face Pulls: 4 sets of 20 reps
- Lat Pulldowns: 3 sets of 15 reps
- Seated Row: 3 sets of 15 reps
- Superman: 4 sets of 12 reps
Day 7: Rest & Recovery
- Foam Rolling: 15-20 minutes
- Light Walking: 20-25 minutes
- Meditation or Relaxation: 15 minutes