Workout on March 22, 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

• Bent over row - 15 (7.5 kg each side, 12.5 kg), 12 (20 kg)
• Rear fly machine - 15 (40 kg, 50 kg), 12 (55 kg)
• Underhand grip pull down - 15 (40 kg, 50 kg), 12 (55 kg)
• DB pullover - 12 (20 kg) x 3

Biceps workout

• Preacher curl (each arm) - 15 (5 kg, 7.5 kg), 12 (10 kg)
• DB zottman curl (each arm) - 15 (5 kg, 7.5 kg), 10 (10 kg with support)

Finisher

• Neutral grip pull-ups (with 10 kg dumbbell) - 10, 7

Stretches

• Quad stretch
• Neck stretch
• Triceps stretch
• Shoulder stretch
• Child's pose
• Pigeon pose
• Cat-cow pose
• Cobra stretch
• Downward dog