Workout on July 14, 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), 5 (32.5 kg supported)
• Incline DB bench press - 10 (17.5 kg DB each side, 20 kg, 22.5 kg)
• Seated chest flys (machine) - 12 (60 kg, 70 kg, 75 kg)

Shoulder workout

• Seated BB overhead shoulder press (smith machine, slow reps) - 10 (10 kg each side), 9 (15 kg, 20 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 12.5 kg DB) - 12 x 3
• Seated overhead triceps extension (zigzag bar) - 10 (5 kg each side, 7.5 kg, 10 kg)
• One arm triceps pushdown (D handle, cable machine) - 10 (10 kg, 15 kg, 15 kg)

Finisher

• Forearm exercise
• Rotator cuff exercise