Workouts

Monday — Shoulders + Cardio

2026-04-276/6 done~50 min planned45 min actual

Loosen shoulders thoroughly before pressing. Keep weights at the level you can finish all sets clean.

100%

Morning Yoga Flow

sun salutations, cat-cow, downward dog, hip openers, thoracic twists

~15 min

Slow breathing, hold each pose 30–45s.

Seated Dumbbell Shoulder Press

4 × 8-1015kg~7 minrest 60s

Lateral Raises

3 × 127.5kg~5 minrest 45s

Rear Delt Fly (Cable or DB)

3 × 12-155kg~3 minrest 30s

Cardio — Treadmill (incline walk or jog)

Incline 6, brisk pace

~10 min

Cardio — Rowing Machine

Steady pace, 22–24 spm

~10 min