Recent content by Najona

23-02-2026– Lower Body & Glutes 1. Back Squat – 5×8 @ 65kg Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp) 2. Romanian Deadlift – 4×10 @ 60kg 3. Dumbbell Step-Ups – 3×14 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×12 @ 80kg 5. Face...

20-02-2025 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×5 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×8 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×10 @ 25kg barbell 4. Incline Dumbbell Press – 3×12 @ 15kg dumbbells 5...

18-02-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×10 (bodyweight) 2. Barbell Deadlift – 5×6 @ 100kg 3. Barbell Rows – 4×12 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×10 each side (7.5kg dumbbells) 5. Face Pulls – 3×17 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

16-02-2026– Lower Body & Glutes 1. Back Squat – 5×8 @ 65kg 2. Romanian Deadlift – 4×10 @ 60kg 3. Dumbbell Step-Ups – 3×14 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×12 @ 80kg 5. Face Pulls – 3×14 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana...

13-02-2025 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×5 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×8 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×10 @ 25kg barbell 4. Incline Dumbbell Press – 3×12 @ 15kg dumbbells 5...

11-02-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×10 (bodyweight) 2. Barbell Deadlift – 5×6 @ 100kg 3. Barbell Rows – 4×12 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×10 each side (7.5kg dumbbells) 5. Face Pulls – 3×17 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

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09-02-2026– Lower Body & Glutes 1. Back Squat – 5×8 @ 65kg 2. Romanian Deadlift – 4×10 @ 60kg 3. Dumbbell Step-Ups – 3×14 each leg holding 12kg dumbbells 4. Hip Thrust / Glute Bridge – 4×12 @ 80kg 5. Face Pulls – 3×14 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana...

06-02-2025 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×5 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×8 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×10 @ 25kg barbell 4. Incline Dumbbell Press – 3×12 @ 15kg dumbbells 5...