Workout on September 6, 2022

Upper Body workout - Push day

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) x 3
• Incline DB bench press - 10 (17.5 kg DB each side) x 3
• Cable flys (cable machine) - 12 (25 kg each side) x 3
• Low cable flys (cable machine) - 10 (15 kg each side) x 3

Shoulder workout

• Seated BB overhead shoulder press (smith machine, slow reps) - 10 (10 kg each side) x 3
• 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)

Triceps workout

• Double bar dips - 12 x 3
• Triceps push-downs (zigzag bar) - 12 (40 kg, 45 kg, 50 kg)

Finisher

• Forearm exercise
• Rotator cuff exercise