Workout on December 5, 2022

Upper Body workout - Pull day (deload)

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)           - 12 (25 kg), 15 (25 kg, 25 kg)
• Single arm DB rows               - 12 (15 kg DB, 15 kg, 15 kg)
• Lat  pull-downs                  - 20 (25 kg, 25 kg, 25 kg)
• Seated cable face pulls          - 15 (20 kg, 20 kg, 20 kg)

Biceps workout

• Side hammer curls (each arm) - 12 (10 kg DB each side, 10 kg, 10 kg)
• Super 7s (DB) - (5 kg each side, 5 kg, 5 kg)
• Lower half curl - 7
• Upper half curl - 7
• Full curl       - 7
• Standing single arm biceps curl (D-handle on cable machine) - 10 (10 kg each arm, 10 kg, 10 kg)

Finisher

• Hyperextension with cables (rope handle on cable machine) - 12 (20 kg, 20 kg, 20 kg)
• Finger push-ups - 10
• Dead hang
• Neutral grip pull-ups - 8
• Forearm exercise
• Wall supported Handstand push-ups (chest to wall) - 4, 4