Workout on March 28, 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

• DB flat bench press - 15 (10 kg each side, 12.5 kg, 15 kg)
• Incline BB bench press
• 3 (10 kg each side), 3 (15 kg), 3 (20 kg), 3 (25 kg)
• 3 (10 kg each side), 3 (17.5 kg), 3 (22.5 kg), 3 (27.5 kg)

Shoulder workout

• Seated DB shoulder press
• 3 (12.5 kg each side), 3 (15 kg), 3 (17.5 kg), 3 (20 kg)
• 3 (12.5 kg each side), 3 (15 kg), 3 (17.5 kg), 3 (20 kg)
• Seated DB bent arm lateral raise (for rear delts) - 15 (7.5 kg each side, 10 kg), 12 (12.5 kg)

Triceps workout

• DB triceps overhead - 15 (17.5 kg DB, 20 kg), 12 (25 kg)
• Triceps rope overhead extension - 15 (20 kg), 12 (25 kg), 12 (30 kg supported)

Finisher

• Single arm push-ups - 3 (each arm)
• Wrist exercise
• Diamond push-ups (with 15 kg plate) - 10
• Wide push-ups (with 15 kg plate) - 14

Stretches

• Shoulder stretch
• Triceps stretch