Here's a great workout program to build functional strength. This will help you build your overall body.
| EXERCISE | SETS | REPS | REST PERIOD |
| Rotator Cuff Stabilization | 2-3 | 12-30 | 30 sec-2min |
| Push-ups | 2-3 | 12-30 | 30 sec-2min |
| Body-weight Dips | 2-3 | 12-30 | 30 sec-2min |
| Double-leg Bridge | 2-3 | 12-30 | 30 sec-2min |
| Barbell Bent-over Rows | 2-3 | 12-30 | 30 sec-2min |
| Standing Cable Pullover | 2-3 | 12-30 | 30 sec-2min |
| Alternate Arm Leg Raises | 2 | 12-30 | 30 sec-2min |
| Dumbbell Seated Tricep Extension | 2-3 | 12-30 | 30 sec-2min |
| Transverse Activation | 2 | 12-30 | 30 sec-2min |