Workout on April 9, 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 (10 kg each side, 15 kg, 20 kg)
• Romanian deadlifts - 10 (20 kg each side, 35 kg, 45 kg)
• Pistol squats (each leg) - 5 (5 kg dumbbell each side, 7.5 kg, 7.5 kg)
• Lying leg curls - 10 (15 kg dumbbell, 17.5 kg, 20 kg)
• Leg extension (machine) - 10 (50 kg, 54 kg, 59 kg)
• Calf raises on plates - 15 (20 kg DB each side, 25 kg, 30 kg)

Finisher

• Half-crunches with 20 kg DB - 15 x 3
• L-sit hold for 20 counts - 3 reps
• Shoulder rotator cuff exercises
• Skin the cat - 1 rep