Recent content by Najona

20-06-2024/Upper Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Bench Press - 3 sets 25 reps - Weight: 172 lbs 2. Dumbbell Shoulder Press - 3 sets of 25 reps - Weight: 75 lbs each db 3. Lat Pulldowns - 3 sets of 25 reps - Weight: 105 lbs 4. Bent Over...

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18-06-2024/Full Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Goblet Squats - 4 sets of 20 reps - Weight: 90 lbs 2. Dumbbell Bench Press - 4 sets of 20 reps - Weight: 90 lbs dumbbell 3. Seated Row - 4 sets of 20 reps - Weight: 115 lbs 4. Dumbbell...

16-06-2024/Lower Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Squats - 3 sets of 20 reps - Weight: 203 lbs 2. Deadlifts - 5 sets of 20 reps - Weight: 307 lb 3. Leg Press - 3 sets of 20 reps - Weight: 170 lbs 4. Lunges - 3 sets of 20 reps per leg -...

13-06-2024/Upper Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Bench Press - 3 sets 25 reps - Weight: 172 lbs 2. Dumbbell Shoulder Press - 3 sets of 25 reps - Weight: 75 lbs each db 3. Lat Pulldowns - 3 sets of 25 reps - Weight: 105 lbs 4. Bent Over...

11-06-2024/Full Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Goblet Squats - 4 sets of 20 reps - Weight: 90 lbs 2. Dumbbell Bench Press - 4 sets of 20 reps - Weight: 90 lbs each dumbbell 3. Seated Row - 4 sets of 20 reps - Weight: 115 lbs 4. Dumbbell...

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09-06-2024/Lower Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Squats - 3 sets of 20 reps - Weight: 203 lbs 2. Deadlifts - 5 sets of 20 reps - Weight: 307 lb 3. Leg Press - 3 sets of 20 reps - Weight: 170 lbs 4. Lunges - 3 sets of 20 reps per leg -...

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