Workout on February 18, 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

Shoulder workout

• Barbell press - 15 (2.5 kg each side), 12 (5 kg), 9 (7.5 kg)
• Barbell under-grip forward raises - 10 (2.5 kg each side, 5 kg, 7.5 kg)
• Bent-over Dumbbell side raises - 10 (2.5 kg dumbbells, 5 kg, 7.5 kg)
• Bent arm dumbbell shoulder flys - 10 (10 kg, 12.5 kg, 15 kg)
• Shoulder shrugs - 15 (30 kg dumbbell each arm, 30 kg, 40 kg)

Biceps workout

• Zig zag bar curls - super set x 3
• 10 (2.5 kg each side)
• 10 (5 kg each side)
• 10 (7.5 kg each side)
• Single dumbbell curls - 10 (7.5 kg, 10 kg, 12.5 kg)

Finisher

• Chin-ups - 10, 5 (with 10 kg dumbbell) x 2