Upper Body Pull + Core
Back, Biceps, 'Front Rack' Stability•60 Mins~400 kcal
Rowing (Warm-up)
1 Sets × 10 mins@ Damper 3-5
ℹ️ Focus on strong leg drive.
Barbell Rows
5 Sets × 10-12 reps@ 15kg → 30kg⏳ 120s
ℹ️ Hinge at hips (flat back). Pull bar to waist. Squeeze blades. Start light.
Single-Arm DB Rows
5 Sets × 12/arm@ 10kg - 18kg⏳ 90s
ℹ️ Hand on sofa. Heavy pull to hip. Use a heavy dumbbell.
Barbell/DB Curls
4 Sets × 12 reps@ 10kg - 20kg⏳ 60s
ℹ️ Strict form. No swinging.
Front Rack Carry
4 Sets × 45-60s@ 2x 8kg-12kg⏳ 90s
ℹ️ Hold DBs at shoulders, elbows up. Walk tall. Core and upper back focus.
Russian Twists
4 Sets × 20 reps@ 5kg Plate⏳ 60s
ℹ️ Hold a single weight plate. Feet off floor.
Rowing (Endurance)
1 Sets × 2000m@ Damper 4-5
ℹ️ Approx 10-12 mins. Consistent stroke rate (22-24spm).
Zone 2 Rowing (Optional)
1 Sets × 20 mins@ Damper 3-4
ℹ️ Bonus Cardio. Nose breathing ONLY. Do not push hard.
🌙 Evening Routine
Kegel Exercises
3 Sets × 10 reps
ℹ️ Squeeze (Lift) 5s, then Reverse (Gently Push/Drop) 5s. Full range of motion.
🧘 Cool Down & Stretches
Child's Pose60s hold
Cat-Cow10 reps