Day 1

Back
Warmup-1
sets × reps – Thread the needle Cat Cow Lat box stretch Lying DB Pec stretch Crucifix DTS banded lat DTS Banded pec DTS Back pack
Previous: —
PB: —
Seated Lat Pulldown
4 sets × 8 reps – Pull elbows down, not hands.
Set 1:
Set 2:
Set 3:
Set 4:
Previous: Set 3: 8 reps @ 40kg Set 2: 8 reps @ 40kg Set 1: 8 reps @ 40kg
PB: 40kg
Rope Cable Upright Row
8 sets × 8 reps – TABATA: 20/10 x 8
Set 1:
Set 2:
Set 3:
Set 4:
Set 5:
Set 6:
Set 7:
Set 8:
Previous: —
PB: —
Single Arm Supinated Pulldown
3 sets × 10 reps – Pull with supinated grip, control return.
Set 1:
Set 2:
Set 3:
Previous: —
PB: —
Strict Dip
3 sets × 6 reps – Full range, no swinging.
Set 1:
Set 2:
Set 3:
Previous: —
PB: —
Lateral Step Down
3 sets × 8 reps – Slow descent, control the movement.
Set 1:
Set 2:
Set 3:
Previous: —
PB: —
Copenhagen Plank
3 sets × 30 reps – Keep body in line, avoid sagging.
Set 1:
Set 2:
Set 3:
Previous: —
PB: —
Powerplate Rotations
3 sets × 10 reps – Rotate through core, controlled tempo.
Set 1:
Set 2:
Set 3:
Previous: —
PB: —
Incline Dumbbell Press
4 sets × 8 reps – Incline at 30 degrees, full control.
Set 1:
Set 2:
Set 3:
Set 4:
Previous: —
PB: —
Dumbbell Skull Crusher
3 sets × 12 reps – Elbows fixed, controlled lowering.
Set 1:
Set 2:
Set 3:
Previous: —
PB: —