Workout on September 7, 2022

Upper Body workout - Pull 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

Back workout

• Pull-ups - 8, 8, 8
• Seated rows (V handle) - 10 (35 kg, 40 kg, 45 kg)
• Single arm DB rows - 10 (20 kg DB, 25 kg, 25 kg)
• Lat  pull-downs - 12 (40 kg, 45 kg, 50 kg)
• Cable face pulls (cable machine) - 12 (25 kg, 30 kg, 35 kg)

Biceps workout

• Side hammer curls (each arm) - 10 (12.5 kg DB each side, 15 kg, 17.5 kg supported)
• Super 7s (zigzag bar) - (5 kg each side, 5 kg light support, 5 kg light support)
• Lower half curl - 7
• Upper half curl - 7
• Full curl - 7
• Preacher curls (with 4 ft BB on preacher bench) - 10 (5 kg each side) x 3

Finisher

• Hyperextension with cables (rope handle on cable machine) - 10 (30 kg, 35 kg, 40 kg)