Workout on January 19, 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

• Triceps workout
• Flat bench Triceps extension - 15 (2.5 kg plate each side), 10 (5 kg) x 2
• Cable Triceps push down - 10 (10 kg, 15 kg), 8 (20 kg), 4 (25 kg)
• Triceps dips - 15 x 3
• Chest workout
• Around the world - 15 (2.5 kg dumbbells), 10 (5 kg) x 2
• Cables chest fly - 15 (15 kg each side), 12 (20 kg), 10 (25 kg)
• Flat bench barbell press - 15 (7.5 kg each side, 15 kg), 12 (20 kg)
• Deep push ups - 8, 3, 7

Finisher

• Run on treadmill - 10 mins