Myat Thu

20/02/2026

09/02/2026

07/02/2026

06/02/2026

06/02/2026

30/01/2026

PULL (Back, Biceps, Rear Delts)

1. Deadlifts (Barbell or Romanian): 3 sets of 5-8 reps [Note: Be mindful with form. You can do these on Leg Day if you prefer.]
2. Pull-Ups or Lat Pulldowns: 3 sets of 6-12 reps (or to failure)
3. Bent-Over Barbell Rows or Seal Rows: 3 sets of 8-10 reps
4. Seated Cable Rows (Close Grip): 3 sets of 10-12 reps
5. Face Pulls: 3 sets of 15-20 reps (excellent for shoulder health)
6. Barbell or Dumbbell Bicep Curls: 3 sets of 10-12 reps
7. Hammer Curls: 3 sets of 10-12 reps

30/01/2026

PUSH (Chest, Shoulders, Triceps)

1. Barbell or Dumbbell Bench Press: 4 sets of 6-8 reps
2. Seated Dumbbell Overhead Press: 3 sets of 8-10 reps
3. Incline Dumbbell Press: 3 sets of 10-12 reps
4. Cable or Machine Chest Flyes: 3 sets of 12-15 reps
5. Dumbbell Lateral Raises: 3 sets of 12-15 reps
6. Triceps Pushdowns (Rope or Bar): 3 sets of 10-12 reps
7. Overhead Triceps Extension: 3 sets of 10-12 reps

30/01/2026

LEGS & CORE (Volume & Variation)

1. Front Squats or Goblet Squats: 3 sets of 8-12 reps
2. Bulgarian Split Squats: 3 sets of 10-12 reps (per leg)
3. Lunges (Walking or Reverse): 3 sets of 10-12 reps (per leg)
4. Glute Bridges (or Hip Thrusts): 3 sets of 12-15 reps
5. Seated Calf Raises: 4 sets of 15-20 reps
6. Cable Crunches: 3 sets of 15-20 reps
7. Plank: 3 sets, hold for 45-60 seconds

22/01/2026

PULL (Volume & Variation)

1. T-Bar Rows or Chest-Supported Rows: 3 sets of 8-12 reps
2. Wide-Grip Lat Pulldowns: 3 sets of 10-12 reps
3. Single-Arm Dumbbell Rows: 3 sets of 10-12 reps (per arm)
4. Straight-Arm Pulldowns: 3 sets of 12-15 reps
5. Rear Delt Flyes (Machine or Dumbbell): 3 sets of 15-20 reps
6. Preacher Curls (Machine or Dumbbell): 3 sets of 10-12 reps
7. Incline Dumbbell Curls: 3 sets of 10-12 reps