Workout on April 5, 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

Back workout

• Pull-ups - 8 x 3
• BB rows - 10 (10 kg each side, 15 kg, 17.5 kg)
• Single arm rows - 10 (each arm, 20 kg DB, 25 kg, 30 kg)
• Lat pulldowns - 12 (45 kg), 10 (55 kg), 8 (65 kg)
• Face pulls - 10 (15 kg, 20 kg, 25 kg)

Biceps workout

• Side hammer curls (each arm) - 10 (10 kg DB each side, 12.5 kg, 15 kg with support)
• Inclined curls - 10 (each arm, 10 kg DB each side), 7 (12.5 kg), 10 (10 kg)
• Preacher's curl (in seated row machine) - 10 (15 kg, 20 kg, 15 kg)

Finisher

• Standing plate twists - 10 (15 kg plate) x 3, 10 (20 kg)