Workout on January 27, 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

Chest workout

• Flat bench press - 5 (7.5 kg each side, 12.5 kg, 15 kg, 20 kg, 22.5 kg)
• Inclined bench press - 5 (5 kg each side, 7.5 kg, 10 kg, 12.5 kg, 15 kg)
• declined bench press - 5 (5 kg each side, 7.5 kg, 10 kg, 12.5 kg, 15 kg)

Triceps workout

• Overhead triceps extension - 10 (10 kg plate, 12.5 kg, 15 kg, 20 kg) x 2
• Overhead cable extension - 10 (25 kg), 15 (30 kg, 35 kg), 12 (40 kg)
• Triceps kickback - 10 (10 kg dumbbell each arm, 12.5 kg, 15 kg)
• Triceps dips - 15 x 3

Finisher

• Diamond push-ups - 10
• Clap push-ups - 10