Mwansa — Weekly Workout Plan

Today

Monday • 2026-01-26 (CAT)

Upper A (Strength Focus)
Warm-up (8–10 min)
  • 5 min incline walk/bike
  • 2 rounds: band pull-aparts x15, bodyweight squats x10, easy pushups x8
Main lifts
  • Bench Press — 4×5 (leave 1–2 reps in tank)
  • Row (barbell/seated) — 4×6–8
Accessories
  • Incline DB Press — 3×8–10
  • Lat Pulldown / Pull-ups — 3×8–10
  • Lateral Raises — 3×12–15
  • Triceps Pushdowns — 3×10–12
Finisher (stamina)
  • 10 min easy incline walk