Back and Shoulders – Gym

RoutineExerciseSetsRepsComment
A1Close grip lat pulldown312Chest proud and depress shoulders
A2Cable Row312Focus on scapula retraction
BDumbbell pullover312Lats activation
CSeated Row machine310-10-1010 reps RHS, 10 reps LHS, 10 reps both
DShoulder Press310-12
EDumbbell Front Raise32010 reps LHS bringing DB to the centre of body, then 10 reps RHS
F1Dumbbell hanging Lateral Raise32412 on each side
F2Standing Around the world 315 (light weight 1kg-3kgs)Stand tall, grasp DB underhand at waist, lift arms laterally, bring DB together overhead