Workout on April 13, 2022

Lower Body workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Super set
• Pull-ups                 - 10, 10, 8

Leg workout

• BB back squats (20 kg BB) - 10 (20 kg each side, 35 kg, 45 kg)
• Romanian deadlifts (with 20 kg BB) - 10 (20 kg each side, 35 kg, 42.5 kg)
• Walking lunges with BB (each leg) - 5 (10 kg each side, 15 kg, 17.5 kg)
• Lying leg curls - 10 (15 kg dumbbell, 17.5 kg, 20 kg)
• Leg extension (machine) - 10 (54 kg, 59 kg, 63 kg)
• Air-seated calf raises with 20 kg DB in each hand - 10 x 3

Finisher

• Plank - 2 mins, 1 min (10 kg plate on back), 45 secs (15 kg)