Workout on March 15, 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

Chest workout

• Inclined DB bench press - 10 (15 kg each side, 17.5 kg, 20 kg)
• DB pec flys - 15 (7.5 kg each side, 10 kg, 12.5 kg)

Shoulder workout

• BB military press - 10 (5 kg each side, 7.5 kg,  12.5 kg)
• DB bent arm lateral raise - 15 (10 kg each side, 12.5 kg), 12 (15 kg)

Triceps workout

• BB narrow press - 10 (0 kg each side, 2.5 kg, 5 kg)
• Triceps rope extension - 15 (15 kg, 20 kg), 12 (25 kg)

Finisher

• Single arm push-ups - 5 (each side)

Stretches

• Neck stretch
• Shoulder stretch
• Child's pose
• Pigeon pose
• Cat-cow pose
• Cobra stretch
• Downward dog
• Side squats - 10 (each side)