Cindy Paialunga

🟥BACK/CHEST

Mobility -
Band Flossing x20s
Banded Lat Stretch x20s
TRX Pec Stretch x10

Block 1 -

Single arm Kneeling Cable Pulldown
Incline DB Chest Press
Sets: 3 Reps: 6-10

Block 2 -

DB Chest Supported Row
Cable SA Chest Press
Sets: 2 Reps: 6-10

Block 3 -

Cable Lat Prayer (Rope)
DB Chest Fly
Sets: 2 Reps: 6-10

Block 4 -

Elbow Supported DB Row
Flat DB Chest Press
Sets: 2 Reps: 6-10

Block 5 - Core
Cable Rotation Paloff Press x10/10
DB Deadbug x10/10
Low Plank x30s
Sets: 2

🟩 LEGS

Mobility/Glute Activation -
Figure-4 Hip Stretch x30s/30s
Half-Kneeling Quad Stretch x25s/25s
Banded Glute Bridge x15
Rack Supported Deep Squat x40s

Block 1 -

DB Front Squat - 3s Eccentric
DB Banded Glute Bridge
Sets: 3 Reps 8-12

Block 2 -

Heel Elevated Goblet Squat
DB Hip Thrust
Set:3 Reps: 8-10

Block 3 -

DB Split Squat
Romanian Deadlift (RDL) 2-3s Eccentric
Set: 2 Reps: 8-10

Block 4 -

Reverse Lunge (Glute/Ham Focused)
Bulgarian Split Squat (Quad Focused)
Sets:2 Reps:8-10

🟦 ARMS

Mobility -
Band Flossing x25s
Standing T-Spine Rotations x10/10

Block 1 -

DB Bicep Curl
Rope Triceps Extensions
Sets:3 Reps:8-10

Block2 -
Cable Lateral Raises
DB Hammer Curls
Sets:3 Reps:8-10

Block 3 -
Rope Overhead Triceps Extension
Seated DB Shoulder Press
Sets:2 Reps: 8-10

Block 4 -

DB Lateral Raises
SA Cable Curl
Sets: 2 Reps: 6-8

Block 5 -

Single arm Triceps Extension
DB Front Raises
Sets: 2 Reps: 8-10

Core Finisher

DB Plank Pull Throughs x10/10
Side Plank x30s/30s
Standing DB Side Bend x10/10
Sets: 2

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 15,20 LB 1x12,1x10
Week 2 DB Front Squat 10,12,15 1x12,1x10,1x10
Week 3 Goblet Squat 12,15 2x10,1x10
DB Split Squat 12 2x10
Bulgarian Split Squat 10,12

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Chest Press 8, 10 LB 1x15,2x12
Week 2 SA Cable Chest Press 2.5 2x10
Week 3 Incline DB Press 8,10,12 LB 1x12,1x10,1x10
Week 4 Cable SA Chest Press 2,2.5,3 1x15,1x10,1x10
DB Chest Fly 8,10 1x12,1x10
DB Chest press 12,15 LB 1x12,1x10
DB Incline Chest 10,12,15 1x12,1x10,1x10
Cable Chest Press SA 2.5,3.5, 1x12,1x10
DB Chest Fly 10,12 1x10,1x10
DB Flat Chest 12,15 1x10,1x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable Row Neutral 3,3.5 1x12,1x10
Week 2 Cable Lat Prayer 3,4 1x10,1x10
Week 3 SA Cable Pulldown 3,4,5 1x12,1x10
Week 4 DB Chest Supported Row 10,12,15 LB 1x12,1x10
Cable Rope Lat Prayer 3,4.5 1x12,1x10
Elbow Supported DB Row 15,20 LB 1x12,1x10
Cable Pulldown 4.5,5.5,6 1x12,1x12,1x10
DB Chest Supported Row 12,15 1x10,1x10
Cable Rope Lat Prayer 3.5,4.5 1x12,1x10
DB Elbow Supported Row 15,20 1x10,1x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10,12 LB 1x15,2x12
Week 2 DB RDL 12,15 1x10,1x10
Week 3 Reverse Lunge 10,12
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 15,20,25 1x12,1x10,1x10
Week 2 DB Hip Thrust 20,25 1x12,2x10
Week 3
Week 4