Workout on April 7, 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, 20 kg, 25 kg)
• Incline DB bench press - 10 (15 kg each side, 17.5 kg, 20 kg)
• Chest flys (machine) - 12 (60 kg, 70 kg, 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 (5 kg each side, 7.5 kg, 10 kg)
• DB front raises (each arm) - 10 (5 kg each side, 7.5 kg, 10 kg)

Triceps workout

• Double bar dips (with 10 kg DB) - 12 x 3
• Triceps skull crushers - 12 (2.5 kg each side, 5 kg, 7.5 kg)

Finisher

• Single arm push-up - 3 (each arm)
• Handstand practice - 1 min 30 secs