Upper Body Push
Chest, Shoulders, Triceps•60 Mins~400 kcal
Rowing (Warm-up)
1 Sets × 10 mins@ Damper 3-5
ℹ️ Steady pace. Warm up the shoulders.
Decline Push-Ups
5 Sets × AMRAP@ Bodyweight⏳ 90s
ℹ️ Feet on sofa, hands on floor. Rest 2 mins between sets.
Dumbbell Overhead Press
5 Sets × 8-12 reps@ 8kg - 12kg⏳ 120s
ℹ️ Start light to protect shoulders. Press both DBs. Keep core tight.
Tricep Dips
4 Sets × 15 reps@ Bodyweight⏳ 60s
ℹ️ Hands on chair edge. Straight legs is harder. Add a DB on lap for extra challenge.
Lateral Raises
4 Sets × 12-15 reps@ 2kg - 6kg⏳ 60s
ℹ️ Use the smallest plates you have. Lift to shoulder height with control.
Rowing (Sprints)
5 Sets × 100m@ Max Effort⏳ 30s
ℹ️ Max effort! 30s rest between sprints.
Recovery Rowing
1 Sets × 10 mins@ Very Light
ℹ️ Very slow, strictly for recovery.
Zone 2 Rowing (Optional)
1 Sets × 20 mins@ Light
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
Doorway Chest Stretch60s per side
Overhead Tricep Stretch30s per arm