Workout on March 29, 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

• T-bar row
• 3 (20 kg, 25 kg, 30 kg, 35 kg)
• 3 (20 kg, 30 kg, 40 kg, 50 kg)
• Wide grip seated cable row - 10 (30, 40 kg, 50 kg)
• Lat pulldown
• 3 (45 kg, 55 kg, 60 kg, 65 kg)
• 3 (50 kg, 60 kg, 65 kg, 65 kg)
• DB single arm row - 10 (17.5 kg, 22.5 kg, 30 kg)

Biceps workout

• Underhand grip pull-ups (with support) - 15, 12, 10
• Seated DB curl (each arm) - 12 (12.5 kg each side), 10 (15 kg), 8 (17.5 kg)

Finisher

• Pseudo push-ups - 15
• Neutral grip pull-ups (with 20 kg dumbbell) - 5

Stretches

• Wrist stretch