Workout on March 3, 2022

Full 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

Legs workout

• Dumbbell Squats - 10 (15 kg each side), 10 (17.5 kg), 10 (20 kg)
• Dumbbell calf raises - 15 (22.5 kg each side) x 3

Shoulder workout

• Barbell military press + shrug - 12 (5 kg plate each side), 10 (7.5 kg), 8 (10 kg)

Chest workout

• Dumbbell flat press - 15 (10 kg each side, 12.5 kg, 15 kg)
• Chest flys (machine) - 15 (65 kg, 70 kg, 75 kg)

Triceps workout

• Single dumbbell overhead triceps extension - 15 (10 kg, 12.5 kg, 15 kg)
• Triceps kickback - 15 (5 kg dumbbell each arm, 7.5 kg, 10 kg)

Finisher

• One arm push-ups - 5 (each arm)