Workout on March 17, 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

Leg workout

• BB back squat - 10 (15 kg each side, 30 kg, 40 kg with support)
• Leg extension (machine) - 15 (41 kg, 45 kg, 50 kg)
• BB romanian deadlift - 10 (15 kg each side, 25 kg, 32.5 kg)
• Lying leg curls - 15 (10 kg DB, 12.5 kg, 15 kg)
• Standing calf raises - 15 (20 kg DB each side, 22.5 kg, 25 kg)
• DB rear lunges - 15 (each leg, 10 kg DB each side), 15 (12.5 kg, 15 kg)

Finisher

• Nordic curls - 5