Essa's Fitness

Push

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Pull

• Chest-Supported Row🎥

  4×12 @ 50–60 kg
  Track sets below
• T-Bar Row🎥

  4×10 @ 40–50 kg
  Track sets below
• Cable Pullover🎥

  3×15 @ 20–25 kg
  Track sets below
• Rear Delt Machine🎥

  3×15 @ 30–35 kg
  Track sets below
• Preacher Curl🎥

  3×12 @ 25–30 kg
  Track sets below
• Zottman Curl🎥

  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: 20–30 min treadmill jog or stair climber (steady).🎥

  Keep RPE 6–7/10 unless intervals specified.

• Recovery: Optional 15 min sauna.🎥

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