Workout on June 13, 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 (20 kg BB) - 10 (10 kg each side, 17.5 kg, 22.5 kg supported)
- Incline DB bench press - 10 (15 kg DB each side, 17.5 kg, 20 kg)
- Cable flys (machine) - 12 (20 kg each side, 25 kg), 10 (30 kg)
Shoulder workout
- BB overhead shoulder press - 10 (10 kg each side), 8 (12.5 kg), 7 (15 kg supported)
- Lateral DB raise (each arm) - 10 (5 kg, 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
- Cable Triceps pushdown - 10 (30 kg, 35 kg, 40 kg)
Finisher
- Negative single arm pull-ups - 2 (each arm) x 2
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