Workout on January 28, 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

Shoulder workout

• Barbell shoulder press (front & back) - 10 (2.5 kg each side), 9 (5 kg), 8 (7.5 kg)
• Dumbbell lateral raises - 15 (5 kg dumbbell), 12 (7.5 kg), 10 (10 kg)
• Barbell front raises (reverse grip) - 10 (2.5 kg each side, 5 kg, 7.5 kg)
• Bent-over Dumbbell side raises - 10 (5 kg dumbbells, 7.5 kg, 10 kg)
• Dumbbell front & diagonal raises - 10 (2.5 kg dumbbell, 5 kg, 7.5 kg)
• Shoulder shrugs - 15 (25 kg dumbbell each side), 15 (30 kg) x 2

Finisher

• Rotator cuff exercises
• Cable internal rotation - 10 (each arm) x 3
• Cable external rotation - 10 (each arm) x 3
• Spider-man push-ups - 10