Workout on December 20, 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) x 3
• Incline DB bench press         - 10 (17.5 kg DB each side) x 3
• Cable flys                     - 10 (25 kg each side) x 3
• Low cable flys                 - 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) x 3
• Zigzag bar front raises (for traps)                          - 10 (2.5 kg each side) x 3

Triceps workout

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

Finisher

• Rotator cuff exercise
• BB behind the back shrugs (smith machine) - 15 (35 kg each side) x 3
• Diamond push-ups - 15