Workout on March 30, 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 back squats
• 3 (20 kg each side, 32.5 kg, 42.5 kg, 50 kg)
• 3 (20 kg each side, 32.5 kg, 42.5 kg, 50 kg)
• Leg extension (machine) - 15 (45 kg, 50 kg, 54 kg)
• BB deadlift
• 3 (20 kg each side, 35 kg, 45 kg, 50 kg)
• 3 (20 kg each side, 35 kg), 2 (45 kg, 50 kg)
• Lying leg curls - 15 (12.5 kg dumbbell), 13 (15 kg), 10 (17.5 kg)
• Bulgarian split squats (each leg) - 8 (10 kg dumbbell each side, 12.5 kg, 15 kg)
• Leg press (machine) - 15 (77 kg) x 3

Finisher

• Nordic curls - 5