Workout on March 21, 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

• BB bench press - 10 (15 kg each side), 10 (15 kg each side), 15 (15 kg each side)
• Decline DB pec flys - 15 (7.5 kg each side, 10 kg, 12.5 kg)

Shoulder workout

• Seated DB shoulder press - 15 (12.5 kg each side), 12 (15 kg), 10 (17.5 kg)
• DB bent arm lateral raise - 15 (10 kg each side, 12.5 kg), 12 (15 kg)

Triceps workout

• EZ skullcrusher - 15 (5 kg each side, 7.5 kg), 12 (10 kg)
• Triceps rope overhead extension - 15 (20 kg), 12 (25 kg), 12 (30 kg supported)

Finisher

• Diamond push-ups - 20
• Wrist exercise

Stretches

• Shoulder stretch
• Triceps stretch