Thursday
Back
4 exercises · 14 total sets
1
Pull-Ups
4 x 2 · Bodyweight
2
Chest-Supported Dumbbell Row
4 x 8 · 20 kg / hand
Setup TBC
3
Lat Pulldown
3 x 10 · 40 kg
4
Rear-Delt Fly Machine
3 x 15 · 20 kg
Quality run
10 min easy warmup · 6 x 2 min @ RPE 7-8 · 2 min easy jog between reps · 10 min easy cooldown
Effort guide: keep most working sets around 1-2 reps in reserve. Tap any exercise for form instructions and a Plan B alternative.