Recent content by Najona

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 -...

08-08-2024/Upper Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Bench Press - 3 sets 25 reps - Weight: 172 lbs 2. Dumbbell Shoulder Press - 3 sets of 25 reps - Weight: 75 lbs each db 3. Lat Pulldowns - 3 sets of 25 reps - Weight: 105 lbs 4. Bent Over...

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...

04-08-2024/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 -...

01-08-2024/Upper Body Warm-Up (5-10 minutes) - Light cardio (e.g., brisk walking, cycling) Workout 1. Bench Press - 3 sets 25 reps - Weight: 172 lbs 2. Dumbbell Shoulder Press - 3 sets of 25 reps - Weight: 75 lbs each db 3. Lat Pulldowns - 3 sets of 25 reps - Weight: 105 lbs 4. Bent Over...

30-07-2024/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...

28-07-2024/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 -...