Workout on February 22, 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 (7.5 kg each side), 12 (15 kg), 12 (20 kg)
• Lying down hamstring curls using dumbbells - 15 (5 kg, 7.5 kg, 10 kg, 12.5 kg)
• Dumbbells on shoulder forward lunges - 10 (each leg, 10 kg dumbbell each side), 10 (12.5 kg), 10 (15 kg)
• Pistol squats - 5 (5 kg dumbbell each hand), 5 (7.5 kg dumbbell) x 2
• Side step close half-squats - 10 (each side, 10 kg dumbbell each side) x 3
• Seated Calf raises (in leg curls machine) - 15 (70 kg) x 3