← ALL WORKOUTS45 min · Intermediate · Gym

Strength B

Hip hinge, shoulders, back and legs.

01 · PREPARE

WARM-UP

  • Easy rowing — 5 min
  • Unloaded hip hinge and arm raises
02 · TRAIN

MAIN SESSION

01Romanian deadlift4 × 8
02Shoulder press3 × 8–10
03Lat pulldown3 × 10
04Lunge3 × 8 per side

Structure: Sets as shown · Rest: 90 sec between sets

03 · RECOVER

COOL-DOWN

Dead bug — 2 × 8 per side.

IF IT FEELS HARD

REGRESSION

Use support for the lunge and light loads.

IF IT FEELS CONTROLLED

PROGRESSION

Add a controlled pause during the difficult phase.

MR MESSAGE

Do not force progress; create the conditions for it to emerge.

REVIEW TECHNIQUE
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.

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