Workout on July 7, 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), 5 (27.5 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)

Shoulder workout

• Seated BB overhead shoulder press (smith machine, slow reps) - 10 (10 kg each side), 8 (15 kg supported, seated), 6 (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
• Lying Triceps push down (zig zag bar handle on Cable machine) - 12 (25 kg, 30 kg, 35 kg)
• Triceps extension (rope handle on Cable machine) - 12 (20 kg, 25 kg, 30 kg)

Finisher

• Forearm exercise
• Rotator cuff exercise
• Back stretch