Workouts

Tuesday — Back + Cardio

2026-04-286/6 done~50 min planned75 min actual

Free-weight pulls today. Squeeze the shoulder blades, pause at the top of every rep. Don't yank with the lower back — drive with the elbows.

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