Workout on July 9, 2022

Lower 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

Leg workout

• Close stance BB back squats deep-squats (smith machine) - 10 (10 kg each side, 15 kg, 20 kg)
• Romanian deadlifts (20 kg BB) - 12 (20 kg each side), 10 (35 kg), 8 (45 kg), 2 (60 kg supported)
• Bulgarian split squats (each leg) - 12 (5 kg DB each side), 10 (7.5 kg), 8 (10 kg)
• Lying leg curls - 10 (20 kg DB, 22.5 kg, 25 kg)
• Leg extension (machine) - 10 (54 kg, 59 kg, 63 kg)
• Calf raises in leg press machine - 25 (77 kg) x 3
• Calf raises (inner) in leg press machine - 20 (77 kg) x 2
• Calf raises (outer) in leg press machine - 20 (77 kg) x 2

Finisher

• Negative single arm pull-ups (supported) - 2 (each arm) x 2

Stretches

• Neck stretch
• Shoulder stretch
• Triceps stretch
• Cat-cow pose
• Child's pose
• Pigeon pose
• Cobra stretch
• Downward dog
• Back-bending - 10 seconds hold + walk-over
• Spine rocking
• Halasana
• Hamstring stretch
• Hips + quad stretch