Workout on December 2, 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 (25 kg each side, 35 kg, 45 kg supported)
• Romanian deadlifts (20 kg BB)       - 12 (20 kg each side), 10 (35 kg), 8 (47.5 kg)
• Pistol squats (each leg)            - 5 (7.5 kg DB each side, 10 kg, 10 kg)
• Lying leg curls                     - 10 (22.5 kg DB, 25 kg, 30 kg)
• Leg extension (machine)             - 10 (59 kg, 63 kg, 68 kg)
• Glute kickdowns each leg (D-Handle on cable machine) - 10 (30 kg, 35 kg, 40 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

Finisher

• Nordic curls - 5, 5, 5
• Side squats  - 5 (each side)