Workout on January 24, 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

Back workout

• Deadlifts - 15 (20 kg each side), 12 (32.5 kg), 8 (40 kg)
• Barbell rows - 15 (2.5 kg each side), 10, 10
• D-handle single hand Lat pull-downs - 15 (25 kg, each arm) x 3
• Dumbbell rows - 15 (10 kg), 12 (15 kg), 10 (20 kg)
• Hyper-extension - 15 (5 kg plate), 12 (7.5 kg), 10 (10 kg)

Finisher

• Wide pull-ups - 3
• Pull-ups with weights - 3 (10 kg dumbbell)