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
ℹ️ Feet on sofa, hands on floor. Rest 2 mins between sets.
Overhead Press
5 Sets × 12 reps @ 5-10kg
ℹ️ Use heavy Milk Jugs or Backpack. Lock arms at top.
Tricep Dips
4 Sets × 15 reps @ Bodyweight
ℹ️ Hands on chair edge. Straight legs is harder.
Lateral Raises
4 Sets × 15 reps @ 1-4kg
ℹ️ Use tins or water bottles. Lift to shoulder height.
Rowing (Sprints)
5 Sets × 100m @ Max Effort
ℹ️ Max effort! 30s rest between sprints.
Recovery Rowing
1 Sets × 10 mins @ Very Light
ℹ️ Very slow, strictly for recovery.
🌙 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