Workout on February 10, 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
• Single bar dips    - 10, 10, 5

Biceps workout

• Dumbell curls, both arms - 10 (7.5 kg dumbbell, 10 kg, 12.5 kg)
• Barbell wide curls - 10 (2.5 kg each side, 5 kg , 7.5 kg)

Shoulder workout

• Arnold press - 10 (7.5 kg dumbbell each arm, 10 kg, 12.5 kg)
• Barbell upright row - 10 (2.5 kg each side, 5 kg, 7.5 kg)

Triceps workout

• Double arm dumbbell extension - 10 (10 kg, 12.5 kg, 15 kg)
• Cable pulldowns - 10 (25 kg, 30 kg, 35 kg)

Lats workout

• Dumbbell rows - 10 (7.5 kg, 10 kg, 12.5 kg)
• Single arm D-handle pulldowns - 10 (30 kg, 35 kg, 40 kg)

Chest workout

• Inclined dumbbell press - 10 (15 kg dumbbell each arm, 20 kg, 22.5 kg)
• Barbell flat bench press - 10 (7.5 kg each side, 15 kg, 20 kg)