Workout on June 18, 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 half-squats (smith machine) - 10 (15 kg each side, 25 kg, 30 kg)
• Romanian deadlifts (20 kg BB) - 12 (20 kg each side), 10 (35 kg), 8 (45 kg)
• Pistol squats (each leg) - 5 (5 kg dumbbell each side, 7.5 kg, 10 kg)
• Lying leg curls - 10 (15 kg dumbbell, 17.5 kg, 20 kg)
• Leg extension (machine) - 10 (45 kg, 50 kg, 54 kg)
• Calf raises in leg press machine - 20 (77 kg) x 3

Finisher

• Negative single arm pull-ups - 2 (each arm) x 2
• Nordic curls - 5, 3