Workout on December 6, 2022

Upper Body workout - Push 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

Chest workout

• BB flat bench press (10 kg BB) - 15 (12.5 kg each side) x 3
• Incline DB bench press         - 15 (15 kg DB each side) x 3
• Cable flys                     - 15 (15 kg each side) x 3
• Low cable flys                 - 12 (10 kg each side) x 3

Shoulder workout

• Seated BB overhead shoulder press (smith machine, slow reps) - 10 (5 kg each side) x 2