Workout on April 11, 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

• BB flat bench press - 10 (15 kg each side, 25 kg, 35 kg)
• Incline BB bench press - 10 (10 kg each side, 15 kg, 20 kg)
• Decline BB bench press - 10 (15 kg each side, 25 kg, 30 kg)
• Chest flys (machine) - 15 (60 kg, 70 kg), 12 (75 kg)

Shoulder workout

• BB overhead shoulder press - 10 (7.5 kg each side, 12.5 kg, 17.5 kg supported)
• DB lateral raise (each arm) - 10 (7.5 kg each side, 10 kg, 12.5 kg)
• DB front raises (each arm) - 10 (7.5 kg each side, 10 kg, 12.5 kg)

Triceps workout

• Double bar dips (with 12.5 kg DB) - 12 x 3
• DB Triceps extensions - 12 (15 kg DB, 17.5 kg), 10 (20 kg)

Finisher

• Wrist exercise - 1 rep