Workout on January 29, 2022

Upper & Core 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

Biceps workout

• Super 7 - Zig-zag bar
• Low to half curls - 7 x 3
• High to half curls - 7 x 3
• Full curls - 7 x 3
• Cross hammer curls - 15 (5 kg dumbbells), 10 (7.5 kg, 10 kg)
• D-handle cable curl - 15 (15 kg, 20 kg, 25 kg)
• Rope handle cable curl variation - 10 (15 kg, 20 kg, 25 kg)

Abs workout

• Hanging knee raises - 20 (2.5 kg dumbbell), 15 (5 kg), 10 (7.5 kg)
• Up down planks - 20 x 3
• Shoulder taps - 20 x 3
• High plank jacks - 20 x 3
• Mountain climbers - 20 x 3
• Elbow plank - 2 mins 30 secs

Finisher

• Neutral grip pull-ups
• Low to half - 5
• High to half - 5
• Full - 5