Workout on January 9, 2023

Upper Body workout - Pull 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

Back workout

• Pull-ups                         - 8, 8, 8
• Seated rows (V handle)           - 10 (45 kg, 50 kg, 55 kg)
• Single arm DB rows               - 10 (22.5 kg DB, 25 kg), 8 (30 kg)
• Lat  pull-downs                  - 12 (45 kg, 50 kg, 55 kg)
• Seated cable face pulls          - 12 (30 kg, 35 kg, 40 kg)

Biceps workout

• Side hammer curls (each arm) - 10 (15 kg DB each side, 17.5 kg, 20 kg supported)
• Super 7s (DB) - (5 kg each side, 7.5 kg, 10 kg supported)
• Lower half curl - 7
• Upper half curl - 7
• Full curl       - 7
• Standing single arm biceps curl (D-handle on cable machine) - 10 (15 kg each arm, 15 kg, 15 kg)

Finisher

• Hyperextension with cables (rope handle on cable machine) - 10 (35 kg, 40 kg, 45 kg)
• Finger push-ups - 10
• Dead hang
• Neutral grip pull-ups - 8
• Forearm exercise
• Wall supported Handstand push-ups (chest to wall) - 4, 4
• Side squats - 5 (each side)
• Front kicks - 5 (each leg)
• Side kicks - 5 (each leg)