Workout on March 11, 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
• Double bar dips  - 10, 10, 5

Triceps workout

• Zigzag barbell overhead extension super-set - 3 reps
• 0 kg each side x 10
• 2.5 kg each side x 10
• 5 kg each side x 10
• Cable triceps pull-downs - 10 (15 kg, 20 kg, 25 kg)
• Triceps dumbbell kickback - 15 (10 kg each side, 12.5 kg, 15 kg)
• Diamond push-ups - 20

Biceps workout

• Zigzag barbell curls super-set - 3 reps (last rep was supported)
• 2.5 kg each side x 10
• 5 kg each side x 10
• 7.5 kg each side x 10
• Reverse bicep curls with dumbbell - 10 (2.5 kg each side, 5 kg, 7.5 kg)
• Dumbbell concentration curls (each arm) - 10 (7.5 kg, 10 kg, 12.5 kg)
• Cable hammer curls - 10 (15 kg, 20 kg, 25 kg)

Finisher

• Handstand practice - 3 mins