Hey Rajesh! 💪 Great session yesterday — your bench press is up 5kg this month. Ready for today's plan?

Yes! But my shoulder feels a bit tight from yesterday

Got it! I've modified today's plan — swapped overhead press for landmine press (easier on shoulders) and added 5-min rotator cuff warm-up. Want me to also suggest a recovery stretch routine for tonight?

That would be great. Also what should I eat post-workout?

For your hypertrophy phase, aim for 40g protein within 30 min post-workout. Try: Paneer bhurji (200g) + 2 rotis + banana shake with whey. That's ~520 cal, 42g protein. 🥗