Workout on January 25, 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

Lower body workout

• Barbell Front Squats - 10 (7.5 kg each side), 8 (15 kg each side), 6 (20 kg each side)
• Dumbbell squats - 15 (15 kg each side), 12 (20 kg each side), 7 (25 kg each side)
• Pistol squats - 5 (2.5 kg dumbbell each hand), 5 (5 kg dumbbell) x 2
• Leg press (Supinated position) - 15 (36 kg, 45 kg, 54 kg, 63 kg)
• Goblet squat side step (one left-side & one right-side) - 10 (7.5 kg dumbbell, 10 kg, 12.5 kg)
• Calf raises (in leg press machine) - 15 (54 kg, 63 kg, 77 kg)
• Calf raises (standing single leg) - 7 (15 kg each hand) x 2, 10

Finisher

• Nordic curls - 5 x 3