Essa's Fitness

Push

• Incline Dumbbell Press🎥

  4×10 @ 26–28 kg DB
  Track sets below
• Overhead Press (Barbell)🎥

  3×10 @ 40–50 kg
  Track sets below
• Chest Dips🎥

  3×12 BW/Assist
  Track sets below
• Lateral Raises🎥

  3×15 @ 8–10 kg
  Track sets below
• Triceps Overhead Extension🎥

  3×12 @ 24–26 kg
  Track sets below

Pull

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Legs

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Core

• Mobility/Rest🎥

  Light mobility, band work, or rest.

• Cardio: 25 min elliptical (Zone 2).🎥

  Keep RPE 6–7/10 unless intervals specified.

• Recovery: 10 min hot jacuzzi + shower.🎥

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