Workout on September 23, 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

• BB back half-squats (smith machine) - 10 (15 kg each side, 25 kg, 35 kg light support)
• Romanian deadlifts (20 kg BB)       - 12 (20 kg each side), 10 (35 kg), 8 (47.5 kg)
• Deadlifts (20 kg BB, 1 RM)          - 1 (62.5 kg each side, 67.5 kg, 67.5 kg)
• Pistol squats (each leg)            - 5 (5 kg DB each side, 5 kg, 5 kg)
• Lying leg curls                     - 10 (20 kg DB, 22.5 kg, 25 kg)
• Leg extension (machine)             - 10 (54 kg, 59 kg, 63 kg)
• Glute kickbacks each leg (D-Handle on cable machine) - 10 (20 kg, 25 kg, 30 kg)
• Calf raises in leg press machine    - 25 (77 kg) x 3
• Calf raises in leg press machine (inward foot)  - 20 (77 kg) x 2
• Calf raises in leg press machine (outward foot) - 20 (77 kg) x 2