Day 1
| Exercise | Sets & Reps | Load | Notes |
|---|---|---|---|
| Treadmill (Warm-up) | 10' | — | |
| Incline Dumbbell Press | 4x8 | — | Rest 30 s |
| Chest Press (Machine) | 3x10 | — | |
| Rear Delt Fly (Machine or Cables) | 3x10 | — | |
| Dumbbell Shoulder Press + Front Raises | 3x8 + 8 | 3 kg + 3 kg | Superset: press then raises |
| Lateral Raises + Cable Rope Face Pulls | 3x10 + 20" | 3 kg | Superset: lateral raises then face pulls (time under tension) |
| Dumbbell Biceps Curls | 3x12 | 5 kg | |
| Abs (Plank or Crunch Variations) | 4x30" | — | |
| Bike (Cool-down) | 5' | — |