Weight Training : Back Muscles Hypertrophy Type l & ll Focus on: Latissimus dorsi, Levator scapulae, Rhomboids, and Trapezius (upper, middle, and lower) 1. Lat Pull Down (Standard Grip) (1RM=60) • Hypertrophy Type I : 2 sets × 20reps (30–40%1RM) = 20kg ⏱ Rest Rest between set: 60 sec

💪🏻☺️ morning run & Mini Strength Workout 1. Pull-up – 4 reps x 3 2. Push-up – 10 reps x 3 3. Lunge – 8 reps x 3 4. Plank Hold – 60 วิ x 3