Workout on March 15, 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)     - 30 (10 kg each side), 25 (10 kg, 10 kg)
• Inclined BB bench press (10 kg BB) - 20 (5 kg each side, 5 kg, 5 kg)
• Declined BB bench press (10 kg BB) - 25 (5 kg each side, 5 kg, 5 kg)

Shoulder workout

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

Triceps workout

• Double bar dips                      - 20 x 3
• Cable triceps pushdown (rope handle) - 25 (15 kg, 15 kg, 15 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 - 20
• Shoulder stretch
• Chest stretch
• Triceps stretch