Pull-ups

5 sets of 5 – when the exercise becomes too easy add a weight to your legs or training belt

Lateral pulldown 

5 sets of 5 at 60-85% max strength – maintain a straight back

Dumbbell bent-over row 

5 sets of 5 at 70-90% max strength – because of your posture in this exercise, you can lift much higher weight than normal.

Wide cable row 

4 sets of 8 at 60-80% max strength – maintain a straight back

Shrugs 

4 sets of 10 at 70-90% max strength

Yoga ball lower back extension 

4 sets of 15 – relax your lower back to avoid strain and ignore the weird looks

Bicep Curls

4 sets of 10 at 40-60% max strength – increase rest period between sets 

Hammer Curls

4 sets of 8 at 20-40% max strength – maintain a fast pace during and take short breaks in-between sets, do not fully extend or retract your arms. 

Light barbell curls

4 sets of 15 at 20-40% max strength – fast paced, take longer breaks between sets 

Finishing Up

After the end of each day’s different exercise routine, I do my full abs workout, and then stretch and/or swim.

Featured image source: https://pixabay.com/photos/weights-fitness-barbell-dumbbells-2617746/ Pixabay License