Workout on July 19, 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 2
• Seated rows (V handle) - 10 (35 kg) x 2
• Single arm DB rows - 10 (20 kg DB) x 2
• V handle Lat  pull-downs (cable machine) - 12 (60 kg) x 2
• Cable face pulls - 12 (25 kg) x 2

Biceps workout

• Side hammer curls (each arm) - 10 (12.5 kg DB each side) x 2
• Super 7s (zigzag bar) - (5 kg each side supported) x 2
• 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) x 2

Finisher

• Bicycle crunches (slow) - 20 x 3
• Headstand leg raises - 5 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)