Workout on March 6, 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 (wide handle)    - 10 (45 kg, 50 kg, 55 kg)
• Single arm DB rows           - 10 (22.5 kg DB, 25 kg, 25 kg)
• Lat pull-downs (V-handle)    - 12 (45 kg, 50 kg, 55 kg)
• Cable rear dealt flys        - 10 (5 kg each side, 10 kg), 9 (15 kg)
• Rear delts flys (machine)    - 10 (55 kg, 75 kg, 75 kg)

Biceps workout

• Side hammer curls (each arm) - 10 (15 kg DB each side, 17.5 kg, 20 kg)
• 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, 20 kg)

Finisher

• Hyperextension with cables (rope handle on cable machine) - 10 (35 kg, 40 kg, 45 kg)
• Dead hang
• Australian pull-ups - 10, 7, 7
• Forearm exercise
• Side squats - 5 (each side)
• Front kicks - 5 (each leg)
• Side kicks - 5 (each leg)