Recent content by Najona

Day 2 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×3 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×5 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×8 @ 25kg barbell 4. Incline Dumbbell Press – 3×10 @ 15kg dumbbells 5. Tricep...

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22-08-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×5 (bodyweight + 5kg plate) 2. Barbell Deadlift – 5×3 @ 100kg 3. Barbell Rows – 4×8 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side (7.5kg dumbbells) 5. Face Pulls – 3×12 @ 15kg cable Finisher (Conditioning)...

Day 3 – Lower Body & Glutes 1. Back Squat – 5×5 @ 65kg 2. Romanian Deadlift – 4×8 @ 60kg 3. Dumbbell Step-Ups – 3×12 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×10 @ 80kg 5. Walking Lunges – 3×20 steps (holding 10kg dumbbells) Cool-Down (5-10 minutes) - Stretching...

Day 2 – Push & Conditioning Bench Press – 5×3 Clean & Push Press – 4×5 Overhead Press – 4×8 Incline Dumbbell Press – 3×10 Tricep Pulldowns – 3×12 Finisher: Rowing Machine (30s sprint) + Kettlebell Swings (15 reps) – repeat for 8 min Cool-Down (5-10 minutes) - Stretching, focusing on the...

15-08-2025: Pull & Conditioning Weighted Pull-Ups – 4×5 Barbell Deadlift – 5×3 @ 85–90% 1RM Barbell Rows – 4×8 Renegade Row to Push-Up + Sit-Up Combo – 3×8 each side Face Pulls – 3×12–15 Finisher: Kettlebell Mini Workout – 10 min, 40s work / 30s rest × 3 rounds Cool-Down (5-10 minutes)...

13-06-08-2024/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...

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11-08-2024/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 -...