Recent content by Najona

17-10-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×5 (bodyweight) 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): Kettlebell Mini...

🤣 Thanks

15-10-2025– 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...

13-10-2025 – 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...

10-10-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×5 (bodyweight) 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): Kettlebell Mini...

08-10-2025– 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) -...

06-10-2025 – 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...

03-10-2025– Pull & Conditioning 1. Weighted Pull-Ups – 4×5 (bodyweight) 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): Kettlebell Mini...

01-10-2025– 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...