Workout on July 18, 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 (10 kg BB) - 10 (20 kg each side) x 2
• Incline DB bench press - 10 (17.5 kg DB each side) x 2
• Cable chest flys (cable machine) - 12 (20 kg each side, 25 kg)
• Low cable flys - 12 (15 kg each side) x 2

Shoulder workout

• Seated BB overhead shoulder press (smith machine, slow reps) - 10 (7.5 kg each side) x 2
• Lateral DB raise (each arm) - 10 (5 kg) x 2
• DB front raises (each arm) - 10 (5 kg each side) x 2

Triceps workout

• Double bar dips - 12 x 2
• Lying triceps push-downs (zigzag bar) - 12 (25 kg) x 2
• Standing triceps push-downs (zigzag bar) - 12 (30 kg) x 2

Stretching

• Neck stretch
• Triceps stretch
• Shoulder stretch
• Wrist stretch
• Cat-cow pose
• Child's pose
• Shoulder + Chest stretch
• Pigeon pose
• Cobra pose
• Downward dog pose
• Backbending - 10 seconds hod + kickover
• Rocking + Halasana
• Hip + Hamstring stretch
• Glute stretch
• Forward stretches
• Quad stretch
• Side squats - 10 (each side)
• Standing split hold - 30 seconds
• Pancake stretch - 2 sets
• Butterfly stretch
• 90/90 stretch
• Front split hold - 5 seconds (each side)