Workout on January 31, 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), 9 (35 kg), 4 (50 kg), 2 (50 kg)
• Cable lat pull downs - 15 (25 kg, 30 kg, 35 kg)
• D- handle two hand seated pull downs - 10 (55 kg, 65 kg, 75 kg)
• D- handle single hand seated pull downs - 10 (50 kg, 55 kg, 60 kg)
• Dumbbell rows - 15 (15 kg), 12 (20 kg), 9 (25 kg), 6 (30 kg)
• Hyper-extension - 15 (7.5 kg plate, 7.5 kg, 10 kg)

Finisher

• Weighted Wide pull-ups (10 kg dumbbell) - 5, 4