Natalie Adele Coaching

14/10/2026

45 minutes.. I’ve got you 🤝

Assisted pull ups 🪽

3 sets
Aim for 8-12 reps
60s rest inbetween

Lat pull down 🦋

3 sets
Aim for 8-10 reps

60s rest inbetween

Chest fly 🩵

2 sets
Aim for 8-12 reps
60s rest inbetween

Shoulder press 🌀

3 sets
Aim for 6-10 reps
90s rest inbetween

Bicep curls 🐳

2 sets
Aim for 8-12 reps
60s rest inbetween

Tricep extentions 🐬

2 sets
Aim for 8-10 reps
60s rest inbetween

14/10/2026

Aim for 3 sets of 10–12 reps per exercise, with 60–90 seconds rest between sets.

SAVE this for your next upper body day! 📲

13/10/2026

13/10/2026

STOP pulling from your shoulders on assisted pull-ups! ❌

If you’re swinging, shrugging your shoulders up and letting your core go loose, you’re making the movement harder than it needs to be! 😬

13/10/2026

Your just asking for a bad knee 🥴