Workout on March 16, 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

Back workout

  • Seated row - 10 (30 kg, 40 kg, 50 kg)
  • DB rear pec flys - 15 (2.5 kg each side, 5 kg, 5 kg)
  • Lat pull down - 10 (45 kg, 55 kg), 8 (65 kg)
  • Straight arm pulldown - 12 (20 kg) x 3

    Biceps workout

    • BB curl - 10 (5 kg each side, 7.5 kg, 10 kg)
    • DB hammer curls - 15 (10 kg each side, 12.5 kg, 15 kg with support)

    Finisher

    • Reverse grip push-ups - 10
    • Chin-ups - 10

    Stretches

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

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