Workout on April 16, 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 front squats (10 kg BB) - 10 (10 kg each side, 15 kg, 20 kg)
• Romanian deadlifts (with 10 kg BB) - 10 (15 kg each side, 25 kg, 30 kg)
• Pistol squats (each leg) - 5 (5 kg DB each side) x 3
• Leg curls (machine) - 10 (36 kg, 41 kg, 45 kg)
• Leg extension (machine) - 10 (45 kg, 50 kg, 54 kg)
• Calf raises (machine) - 15 (77 kg) x 3