Workout on July 12, 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
• Overhand BB rows - 10 (10 kg each side, 15 kg, 20 kg)
• Single arm DB rows - 10 (20 kg DB, 25 kg, 30 kg)
• Overhand Lat  pulldowns - 12 (45 kg, 50 kg, 55 kg)
• Cable Face pulls - 12 (25 kg, 30 kg, 35 kg)

Biceps workout

• Side hammer curls (each arm) - 10 (12.5 kg DB each side, 15 kg, 17.5 kg supported)
• Reverse cable curls (straigth handle on cable machine) - 12 (15 kg, 20 kg, 25 kg)
• Preacher curls (with 4 ft BB on preacher bench) - 10 (2.5 kg each side), 10 (5 kg), 10 (7.5 kg supported)

Finisher

• Concentration curls (each arm) - 10 (7.5 kg DB, 10 kg, 12.5 kg)
• Hip bridges (smith machine) - 15 (15 kg each side) x 3
• Nordic curls - 5
• Cobra stretch
• Downward dog
• Backbending - Hold + walkover