My Workouts

02.01.2026

Upper Body Workout & Running

Bodyweight Pull-ups

5 sets: 5, 5, 4, 3, 2 reps

Superset 1

Dumbbells Floor Press

3 sets x 12 reps @ 2x15kg

Dumbbells Row

3 sets x 12 reps @ 2x15kg

Superset 2

Barbell Overhead Press

3 sets x 12 reps @ 25/25/25kg

Renegade Rows

3 sets x 8 reps @ 2x15kg

Superset 3

Reverse Fly w/ Dumbbells

3 sets x 15 reps @ 2x6kg

Dumbbells Bicep Curls

3 sets x 12 reps @ 2x10kg

Tricep Dips (power rack w/ dip attachments)

3 sets x 12 reps @ Bodyweight

Hanging Knee Raises

3 sets x 10 reps @ Bodyweight

Running

3.04 km @ 7:57 /km

04.01.2026

Lower Body Workout & Running

Mobility

Cat Cow

Spiderman Stretch

World Greatest Stretch

Downward Dog

90/90 Hip Stretch

Squat-to-Forward Fold

Shoulder-Controlled Articular Rotation

Bodyweight Pull-ups

5 sets: 6, 5, 4, 3, 2 reps

Superset 1

Bulgarian Split Squat

3 x 8 per leg @ 2x10kg

Single-Leg Romanian Deadlift

3 x 8 per leg @ 2x10kg

Superset 2

Front-Foot Elevated Reverse Lunge

3 x 8 per leg @ 2x10kg

Cossack Squat

3 x 8 per side @ 8/0/0kg

Single-Leg Standing Calf Raise

3 x 10 per leg @ 28kg

Superset 3

Suitcase Carry

2 x 30m @ 28kg

Single-Leg Plank

2 x 30s per leg

Running

1.12 km @ 6:08 /km