Workout on January 21, 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

• Shoulder workout
• Plate front raises - Super set
• 10 kg - 10, 10, 10
• 12.5 kg - 10, 10, 10
• 15 kg - 10, 10, 10
• Reverse grip barbell shoulder press - 15 (5 kg each side), 10, 10
• Dumbbell shoulder fly - 10 (5 kg dumbbell, 7.5 kg, 10 kg)
• Reverse flys - 15 (35 kg), 12 (40 kg), 10 (50 kg)
• Shoulder shrugs - 15 (25 kg dumbbell each side), 15 (30 kg) x 2

Finisher

• Pike push ups - 7 x 2