Workout on March 9, 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

Shoulder workout

• Barbell front press - 15 (5 kg each side) x 3
• Bent arm Shoulder dumbbell flys - 10 (10 kg dumbbell each side) x 3
• Dumbbell Shoulder shrugs - 15 (25 kg each side) x 3

Chest workout

• Flat bench barbell press - 15 (7.5 kg each side) x 3
• Flat bench dumbbell flys - 10 (10 kg each side) x 3
• Chest flys (machine) - 15 (55 kg, 60 kg, 65 kg)

Back workout

• Barbell deadlifts - 15 (20 kg each side) x 3
• D-handle Lat pulldowns - 15 (35 kg, 40 kg, 45 kg)
• Hyper extensions - 10 (10 kg plate) x 3