Workout on July 1, 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

Back workout

• Pull-ups - 8 x 3
• Underhand BB rows - 10 (10 kg each side, 15 kg, 17.5 kg)
• Single arm DB rows - 10 (20 kg DB, 22.5 kg, 25 kg)
• Cable Face pulls - 12 (25 kg, 30 kg, 35 kg)
• Underhand Lat  pulldowns - 12 (40 kg, 45 kg, 50 kg)

Biceps workout

• Side hammer curls (each arm) - 10 (12.5 kg DB each side, 15 kg, 17.5 kg supported)
• Inclined curls (both arms together) - 10 (5 kg DB each side, 7.5 kg, 10 kg)
• Preacher curls (with 4 ft BB on preacher bench) - 10 (2.5 kg each side), 8 (5 kg), 8 (5 kg)

Finisher

• Abs workout
• Crunches with weights - 15 (10 kg plate) x 2
• Neutral grip pull-ups (double barrel reps) - 3, 2