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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