Workout on April 19, 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 (15 kg BB)     - 12 (20 kg each side), 10 (25 kg, 25 kg supported)
• Inclined DB bench press - 15 (20 kg each side), 12 (22.5 kg, 22.5 kg supported)
• Declined BB bench press (15 kg BB) - 10 (20 kg each side, 20 kg, 20 kg)

Shoulder workout

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

Triceps workout

• Double bar dips            - 12 (with 12.5 kg DB) x 3
• Bench dips (with plates)   - 12 (25 kg plate on lap, 25 kg, 25 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
• Elbow plank - 1m15s (20 kg plate on back)
• Hanging L-sit criss-cross - 10, 10, 10
• Shoulder stretch
• Chest stretch
• Triceps stretch