Workout on February 14, 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

Back workout

• Lat pulldowns (front & back) - 10 (30 kg), 8 (40 kg), 6 (40 kg)
• Deadlifts - 15 (20 kg each side), 8 (35 kg), 5 (50 kg), 1 (60 kg)
• Seated rows - 15 (30 kg, 35 kg, 40 kg)
• Cable exercise for shoulder blades or upper back - 10 (45 kg, 40 kg, 45 kg)
• Hyper-extension + cable row - 10 (35 kg, 45 kg, 55 kg)

Finisher

• Wide pull-ups - 2 x 3