Workout on July 4, 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 supported)
• Incline DB bench press - 10 (17.5 kg DB each side, 20 kg, 22.5 kg)
• Cable flys (machine) - 12 (20 kg each side, 25 kg, 30 kg)
• Low cable flys (machine) - 12 (15 kg each side) x 2

Shoulder workout

• BB overhead shoulder press - 10 (10 kg each side), 10 (15 kg supported, seated), 8 (17.5 kg supported, seated)
• 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)
• Rear flys (machine) - 12 (40 kg) x 2

Triceps workout

• Double bar dips (with 12.5 kg DB) - 12 x 3
• Triceps push down (zig zag bar handle on Cable machine) - 10 (30 kg, 40 kg, 45 kg)
• Triceps extension (zig zag bar handle on Cable machine) - 10 (25 kg) x 3

Finisher

• Forearm exercise
• Back stretch