Workout on February 25, 2022

Upper & Core 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

Abs workout

• Weighted half crunches - 10 (5 kg plate, 7.5 kg, 10 kg) x 3
• Plate in arm and leg raises - 10 (5 kg plate, 7.5 kg, 10 kg) x 3
• Weighted crunch plus press - (10 (5 kg plate), 8 (7.5 kg), 6 (10 kg)) x 3
• Plate in arm and leg flutters - 10 (5 kg plate, 7.5 kg, 10 kg) x 2

Biceps workout

• Super 7 - Zig-zag bar - (2.5 kg each side, 5 kg, 7.5 kg)
• Low to half curls - 7
• High to half curls - 7
• Full curls - 7
• Dumbbell close curls - 10 (5 kg dumbbells, 7.5 kg, 7.5 kg)
• Hammer curls - 10 (7.5 kg dumbbells, 10 kg, 12.5 kg)
• Seated concentration curls (each arm) - 10 (7.5 kg dumbbell, 10 kg ,10 kg)

Finisher

• Neutral grip pull-ups
• Low to half - 5
• High to half - 5
• Full - 5