Day 1 – Workout

Warmup 4

sets × reps – Overhead Wall Slides – 2x10 (shoulder mobility) Side-Lying Clamshells – 10 each side (glute med activation) Bird Dogs – 10 reps (core & spinal stability) Torso Rotations (standing) – 10 each side

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Dumbbell Bench Press

4 sets × 8 reps – Elbows at 45°, solid control.

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Seated Lat Pulldown

4 sets × 8 reps – Pull elbows down, not hands.

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Chest Supported Dumbbell Row

4 sets × 10 reps – Avoid momentum, full squeeze.

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Split Squats

3 sets × 8 reps – Back foot elevated, stable core.

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Conditioning-1

sets × reps – Rowing Machine Intervals: 1K, 800m, 600m, 400m, 200m Rest for half the working time on each interval. Notes: 1K - 5:30 800m - 4:25 600m - 3:30

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Arms-1

sets × reps – 3 Rounds: Cable Bicep Curls x 15 Cable Tricep Extensions x 20

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