Workouts

Friday — Back + Cardio (repeat)

2026-05-016/6 done~50 min planned75 min actual

Same shape as Tuesday. Free-weight pulls — squeeze shoulder blades, pause at the top. Drive with elbows, not lower back.

100%

Morning Yoga Flow

cat-cow, thread the needle, child's pose, cobra/upward dog, thoracic twists

~15 min

Open chest and upper back before pulling.

Pull-ups (assisted if needed)

4 × 6-8BW~7 minrest 90s

Single-arm Dumbbell Row

3 × 10 each side20kg~5 minrest 60s

Reverse Fly (DB or Cable)

3 × 12-155kg~3 minrest 30s

Cardio — Rowing Machine

Steady, 22–24 spm — pull movement carries over

~10 min

Cardio — Stationary Bike

Light resistance, easy spin

~10 min

1 hr