Workout on January 17, 2022

Upper Body workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Super set
• Pull-ups                 - 10, 10, 5
• Push-ups               - 20, 20, 10
• Double bar dips  - 10, 10, 5

Upper body workout

• Dumbbell Shoulder press - 15 (7.5 kg), 12 (10 kg), 9 (12.5 kg)
• Flat dumbbell press - 15 (10 kg) x 3
• Dumbbell row (each side) - 15 (12.5 kg) x 3
• One arm Triceps extension (each arm) - 10 (7.5 kg) x 3
• Dumbbell curls - 15 (7.5 kg), 12 (10 kg), 9 (12.5 kg)

Finisher

• Declined crunches - 20 x 3