Workout on April 26, 2023

Cardio workout

Location: Rama-Mandira Ground & Gym

Running

• Running - 5.01 kms (28m:36s)

Upper body workout

• Pull ups - 8, 8, 8
• Triceps push downs (cable)  - 15 (30 kg), 12 (35 kg), 10 (40 kg)
• Triceps extension (cable)   - 12 (30 kg), 10 (35 kg, 35 kg)
• Seated chest flys (machine) - 15 (50 kg), 12 (60 kg), 10 (70 kg), 15 (30 kg)
• Lateral DB raise (each arm) - 10 (5 kg), 10 (7.5 kg), 10 (10 kg)
• Plate front raises (for traps) - 10 (10 kg plate, 10 kg, 10 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 - 1m20s (20 kg plate on back)
• Hanging L-sit criss-cross - 10, 10, 10
• Shoulder stretch
• Chest stretch
• Triceps stretch