Essa's Fitness

Push

• Flat Bench Press🎥

  4×12/10/10/8 @ 60–80 kg
  Track sets below
• Incline Chest Press (DB/Technogym)🎥

  3×10–12 @ 24–28 kg DB
  Track sets below
• Shoulder Press (Machine/DB)🎥

  3×12 @ 40–50 kg
  Track sets below
• Chest Fly (Machine)🎥

  3×15 @ 40–45 kg
  Track sets below
• Triceps Rope Pushdown🎥

  3×15 @ 25–30 kg
  Track sets below
• Dips (Assisted/BW)🎥

  2×AMRAP
  Track sets below

Pull

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Legs

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Core

• Mobility/Rest🎥

  Light mobility, band work, or rest.

• Cardio: 20–30 min incline treadmill (Zone 2 HR 130–140).🎥

  Keep RPE 6–7/10 unless intervals specified.

• Recovery: 6 min cold → 10 min hot → 6 min cold → 15 min steam (or 10 min sauna if short).🎥

  Hydrate, light stretch, protein 20–30g post.