IRON · DAY 1
0 day streak
PUSH & PULL · 7 LIFTS
Upper A
~55 min · durationChest · Back · Shoulders · Arms
Exercises · 0/7 done
Dumbbell Bench Press
3 × 10–12 · rest 90s
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Seated Cable Row
3 × 10–12 · rest 90s
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Dumbbell Shoulder Press
3 × 10–12 · rest 90s
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Wide-Grip Lat Pulldown
3 × 10–12 · rest 90s
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Side Lateral Raise
3 × 15 · rest 60s
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Triceps Pushdown
3 × 12–15 · rest 60s
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Dumbbell Bicep Curl
3 × 10–12 · rest 60s
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Finisher
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Core finisher
Plank 3×40s · Lying leg raises 3×15 · Crunches 3×20
Cool down
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5-min stretch
Chest doorframe stretch · Lat hang · Shoulder cross-body · Tricep overhead. 20–30 sec each.