Recent content by Najona

22-07-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×15 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×18 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×20 @ 25kg barbell 4. Incline Dumbbell Press – 3×18 @ 20kg dumbbells 5...

20-07-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×17 (bodyweight) 2. Barbell Deadlift – 5×14 @ 100kg 3. Barbell Rows – 4×18 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×18 each side (7.5kg dumbbells 5. Face Pulls – 3×22 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

17-07-2026– Lower Body & Glutes 1. Back Squat – 5×15 @ 65kg 2. Romanian Deadlift – 4×17 @ 60kg 3. Step-Ups – 3×18 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×20 @ 80kg 5. Face Pulls – 3×20 @ 15kg cable Breakfast: - Oatmeal (1/2 cup dry oats) with banana slices and...

15-07-2026– Lower Body & Glutes 1. Back Squat – 5×15 @ 65kg 2. Romanian Deadlift – 4×17 @ 60kg 3. Step-Ups – 3×18 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×20 @ 80kg 5. Face Pulls – 3×20 @ 15kg cable Breakfast: - Greek yogurt parfait with mixed berries, honey, and...

13-07-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×15 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×18 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×20 @ 25kg barbell 4. Incline Dumbbell Press – 3×18 @ 20kg dumbbells 5...

10-07-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×17 (bodyweight) 2. Barbell Deadlift – 5×14 @ 100kg 3. Barbell Rows – 4×18 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×18 each side (7.5kg dumbbells 5. Face Pulls – 3×22 @ 15kg cable Finisher (Conditioning): Kettlebell...

08-07-2026– Lower Body & Glutes 1. Back Squat – 5×15 @ 65kg 2. Romanian Deadlift – 4×17 @ 60kg 3. Step-Ups – 3×18 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×20 @ 80kg 5. Face Pulls – 3×20 @ 15kg cable Breakfast: - Greek yogurt parfait with mixed berries, honey, and...

06-07-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×15 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×18 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×20 @ 25kg barbell 4. Incline Dumbbell Press – 3×18 @ 20kg dumbbells 5...

03-07-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×17 (bodyweight) 2. Barbell Deadlift – 5×14 @ 100kg 3. Barbell Rows – 4×18 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×18 each side (7.5kg dumbbells 5. Face Pulls – 3×22 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

01-07-2026– Lower Body & Glutes 1. Back Squat – 5×15 @ 65kg 2. Romanian Deadlift – 4×17 @ 60kg 3. Step-Ups – 3×18 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×20 @ 80kg 5. Face Pulls – 3×20 @ 15kg cable Breakfast: - Scrambled eggs (2 eggs) with spinach and whole grain...

29-06-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×15 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×18 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×20 @ 25kg barbell 4. Incline Dumbbell Press – 3×18 @ 20kg dumbbells 5...

26-06-2026 – Pull & Conditioning 1. Weighted Pull-Ups – 4×17 (bodyweight) 2. Barbell Deadlift – 5×14 @ 100kg 3. Barbell Rows – 4×18 @ 40kg 4. Renegade Row to Push-Up + Sit-Up Combo – 3×18 each side (7.5kg dumbbells 5. Face Pulls – 3×22 @ 15kg cable Finisher (Conditioning): Kettlebell Mini...

24-06-2026– Lower Body & Glutes 1. Back Squat – 5×15 @ 65kg 2. Romanian Deadlift – 4×17 @ 60kg 3. Step-Ups – 3×18 each leg holding 14kg kettlebells 4. Hip Thrust / Glute Bridge – 4×20 @ 80kg 5. Face Pulls – 3×20 @ 15kg cable Breakfast: - Scrambled eggs (2 eggs) with spinach and whole...

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22-06-2026 – Push & Conditioning Main Focus: Chest, shoulders, triceps, conditioning 1. Bench Press – 5×15 @ 50kg (80% of max double 60kg) 2. Clean & Push Press – 4×18 @ 35kg (explosive) 3. Overhead Press (Barbell) – 4×20 @ 25kg barbell 4. Incline Dumbbell Press – 3×18 @ 20kg dumbbells...