Workout on February 26, 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

Chest workout

• Weighted push-ups - 10 (12.5 kg plate, 15 kg, 20 kg)
• Flat bench press - 5 (10 kg each side, 15 kg, 20 kg, 25 kg, 27.5 kg)
• Dumbbell flys - 5 (2.5 kg each arm, 5 kg, 7.5 kg), 5 (5 kg , 7.5 kg, 10 kg)
• Chest flys (machine) - 10 (65 kg, 70 kg, 75 kg)

Triceps workout

• Lying zigzag bar triceps extension - 10 (0 kg each side, 2.5 kg, 5 kg) x 3
• Dumbbells triceps kickback - 10 (7.5 kg each arm, 10 kg, 15 kg)
• Cable rope overhead extension - 10 (20 kg, 20 kg, 25 kg)