Workout on November 9, 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 (10 kg BB) - 10 (15 kg each side, 22.5 kg, 30 kg supported), 5 (37.5 kg supported)
• Incline DB bench press         - 10 (17.5 kg DB each side, 20 kg, 22.5 kg)
• Inclined DB flys               - 10 (10 kg each side, 15 kg, 17.5 kg light support)
• Declined DB flys               - 10 (10 kg each side, 12.5 kg, 15 kg)

Shoulder workout

• Seated BB overhead shoulder press (smith machine, slow reps) - 10 (10 kg each side, 15 kg supported), 7 (20 kg supported)
• Lateral DB raise (each arm)                                  - 10 (5 kg, 7.5 kg, 10 kg)
• Zigzag bar front raises (for traps)                          - 10 (2.5 kg each side, 5 kg), 8 (7.5 kg)

Triceps workout

• Double bar dips                               - 12 (with 12.5 kg DB) x 3
• Overhead Triceps cable extension (zigzag bar) - 12 (25 kg, 30 kg, 35 kg)

Finisher

• Rotator cuff exercise
• BB behind the back shrugs (smith machine) - 15 (35 kg each side, 35kg), 7 (45 kg), 3 (45 kg)