Workout on February 1, 2022

Lower 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 Squats - 15 (15 kg each side), 10 (25 kg), 10 (30 kg, with support)
• Straight leg barbell deadlifts (for hamstring) - 15 (7.5 kg each side), 12 (12.5 kg), 10 (17.5 kg)
• Pistol squats - 5 (5 kg dumbbell each hand) x 2, 5 (7.5 kg dumbbell)
• Goblet squat - 15 (15 kg, 17.5 kg, 20 kg)
• Standing Calf raises - 15 (15 kg dumbbell each side) x 3
• Standing hamstring curl (in leg extension machine, each leg) - 5 (23 kg, 27 kg, 31 kg)

Finisher

• Nordic curls - 5, 4