Workout on January 18, 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
• Jumping squats - 15 x 3

Lower body workout

• Lunges forward & reverse (each leg) - 10 (single 7.5 kg dumbbell) x 3
• Pistol squats - 5 (2.5 kg dumbbell each hand), 5 (5 kg dumbbell) x 2
• Barbell squats - 10 (20 kg each side) x 3
• Leg press (Single leg) - 10 (36 kg) x 3
• Bulgarian split squats (each leg) - 7 (7.5 kg), 5 (10 kg), 5 (12.5 kg)
• Weighted calf raises - 15 (20 kg dumbbell each hand) x 3

Finisher

• Nordic curls - 5, 3, 4