Exercise 01
Kettlebell Goblet Squat
3 sets10-12Rest 75 sec
Cue: Elbows down, chest tall, smooth tempo.
Open in JEFIT ↗Day 03 of 14
Day 03 • Strength
Strength Base A
Squat + Push + Pull
First real gym anchor. Enough volume to feel worked, not wrecked.
Upcoming40-45 min
Completion tracker
0 / 5 completed
Check off each exercise as you finish it. Once all 5 are done, this day flips to completed automatically.
Warm-up
- 5 min easy rower
- 10 bodyweight squats
- 10 band pull-aparts
- 5 push-ups to bench
Coach note
Use a weight you could do 2 more reps with on each set.
Finisher
2 sets of 30 seconds chest opener stretch.
How to win today
- Show-up win: Finish the session in 40-45 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
5 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s workout
Day 03 exercise flow
Exercise 02
Dumbbell Bench Press
3 sets8-10Rest 75 sec
Cue: Shoulders down and back. Soft touch at bottom.
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Exercise 03
Cable Seated Row
3 sets10-12Rest 75 sec
Cue: Lead with elbows and pause at torso.
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Exercise 04
Cable Rope Face Pull
2 sets12-15Rest 45 sec
Cue: Pull toward eyes, finish with thumbs behind ears.
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