Workout on February 15, 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
• Single bar dips    - 10, 10, 5

Lower body workout

• Barbell Squats - 15 (15 kg each side), 11 (27.5 kg), 8 (35 kg, with support)
• Barbell weighted good mornings (for hamstring) - 15 (2.5 kg each side, 5 kg, 7.5 kg)
• Pistol squats - 5 (5 kg dumbbell each hand), 5 (7.5 kg dumbbell) x 2
• Leg curls (machine) - 15 (36 kg, 41 kg, 45 kg)
• Normal Calf raises (in leg press machine) - 15 (77 kg) x 3
• Supinated Calf raises - 15 (77 kg) x 3
• Pronated Calf raises - 15 (77 kg) x 3