Workout on March 10, 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
• Double bar dips  - 10, 10, 5

Lower body workout

• Barbell Squats - 15 (15 kg each side), 10 (30 kg), 9 (40 kg, supported)
• Lying down hamstring curls using dumbbells - 15 (10 kg, 12.5 kg, 15 kg)
• Pistol squats - 5 (5 kg dumbbell each hand) x 2, 5 (7.5 kg dumbbell)
• Leg curls (machine) - 15 (36 kg, 41 kg, 45 kg)
• Standing Calf raises with dumbbells - 15 (20 kg each side, 25 kg, 25 kg)