Essa's Fitness

Push

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Pull

• Deadlift (Conventional)🎥

  4×10/8/6/6 @ 80–120 kg
  Track sets below
• Seated Cable Row🎥

  4×12 @ 60–70 kg
  Track sets below
• Lat Pulldown🎥

  4×10–12 @ 60–70 kg
  Track sets below
• Face Pulls🎥

  3×15 @ 22–27 kg
  Track sets below
• Barbell Curl🎥

  3×12 @ 25–30 kg
  Track sets below
• Hammer Curl (DB)🎥

  2×12 @ 12–14 kg DB
  Track sets below

Legs

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Core

• Mobility/Rest🎥

  Light mobility, band work, or rest.

• Cardio: Rowing 8×(1 min hard/2 min easy).🎥

  Keep RPE 6–7/10 unless intervals specified.

• Recovery: Optional 10 min sauna.🎥

  Hydrate, light stretch, protein 20–30g post.