Workout on March 23, 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 front squats - 15 (7.5 kg each side), 12 (12.5 kg), 10 (17.5 kg)
• Walking lunges (each leg) (4 ft barbell) - 8 (7.5 kg each side, 12.5 kg, 17.5 kg)
• BB deadlift - 15 (20 kg each side), 12 (32.5 kg), 4 (42.5 kg), 8 (42.5 kg)
• Seated leg curls (machine) - 15 (45 kg, 50 kg, 54 kg)
• Seated calf raises - 15 (80 kg plates + person) x 3
• DB step ups - 15 (each leg, 10 kg DB each side), 12 (12.5 kg), 10 (15 kg)

Finisher

• Side squats - 10 (each side)