Workout on January 18, 2023

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, 22.5 kg, 30 kg supported)
• One arm cable crossover (each arm) - 10 (20 kg, 20 kg, 25 kg)
• Incline DB narrow press            - 10 (10 kg DB each side, 12.5 kg, 15 kg)

Shoulder workout

• Seated BB overhead back shoulder press (smith machine, slow reps) - 10 (10 kg each side, 15 kg supported, 20 kg supported)
• Lateral DB raise (each arm)                                  - 10 (5 kg, 7.5 kg, 10 kg)
• Zigzag bar front raises (for traps)                          - 10 (2.5 kg each side, 5 kg, 7.5 kg)

Triceps workout

• Double bar dips                      - 12 (with 12.5 kg DB) x 3
• Reverse grip triceps pushdowns (straight bar) - 12 (25 kg, 30 kg, 35 kg)

Finisher

• Rotator cuff exercise
• BB behind the back shrugs (smith machine) - 15 (35 kg each side, 40 kg), 12 (45 kg)
• Diamond push-ups - 15
• Shoulder stretch
• Chest stretch
• Triceps stretch