Workout on April 6, 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 back squats - 10 (15 kg each side, 27.5 kg, 37.5 kg)
• Romanian deadlifts - 12 (15 kg each side, 27.5 kg), 10 (37.5 kg)
• Bulgarian split squats (each leg) - 10 (7.5 kg dumbbell each side, 10 kg, 12.5 kg)
• Lying leg curls - 10 (12.5 kg dumbbell, 15 kg, 17.5 kg)
• Leg extension (machine) - 10 (45 kg, 50 kg, 59 kg)
• Calf raises on stepper - 15 (20 kg DB each side, 25 kg, 30 kg)

Finisher

• Hanging side raises - 10 x 2