Workout on February 21, 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

• Bent handle Lat pulldowns - 15 (30 kg), 12 (40 kg), 9 (50 kg)
• Wide grip seated rows - 15 (30 kg), 12 (35 kg), 10 (40 kg)
• Barbell rows - 15 (7.5 kg each side), 15 (12.5 kg), 10 (17.5 kg)
• Deadlifts - 15 (20 kg each side), 11 (35 kg), 5 (50 kg), 3 (50 kg)
• Dumbell rows (each arm) - 15 (15 kg dumbbell), 12 (20 kg), 9 (25 kg)
• Hyper-extension - 10 (10 kg plate) x 3