Workout on December 7, 2022

Lower Body workout (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

Leg workout

• BB back deep-squats (smith machine) - 10 (15 kg each side) x 3
• BB lunges (smith machine, each leg) - 5 (15 kg each side) x 3
• Single leg DB deadlifts             - 5 (5 kg DB each side) x 3
• Step ups each leg                   - 5 (5 kg DB each side) x 3
• Leg extension (machine)             - 10 (36 kg) x 3
• Calf raises in leg press machine    - 15 (77 kg) x 3