Workout on July 15, 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
• Seated rows (V handle) - 10 (35 kg, 40 kg, 45 kg)
• Single arm DB rows - 10 (20 kg DB, 25 kg, 30 kg)
• V handle Lat  pull-downs (cable machine) - 12 (60 kg, 70 kg, 80 kg)
• Seated cable pull-downs (One D-handle in one arm, cable machine) - 12 (15 kg each arm, 25 kg), 10 (35 kg)

Biceps workout

• Side hammer curls (each arm) - 10 (12.5 kg DB each side, 15 kg, 17.5 kg supported)
• Super 7s (zigzag bar) - (5 kg each side, 7.5 kg supported, 7.5 kg supported)
• Lower half curl - 7
• Upper half curl - 7
• Full curl - 7
• Preacher curls (with 4 ft BB on preacher bench) - 10 (2.5 kg each side), 8 (5 kg), 8 (5 kg)

Finisher

• Hip bridges (smith machine) - 15 (15 kg each side) x 3
• Nordic curls - 5
• Headstand leg raises - 5 x 2