Workout on July 12, 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

• Inclined BB bench press (10 kg BB)     - 10 (20 kg each side, 20 kg, 20 kg light support)
• Flat BB bench press (10 kg BB) - 10 (20 kg each side, 20 kg, 20 kg light support)
• Seated Chest flys (machine)    - 10 (75 kg), 9 (75 kg), 8 (75 kg)

Shoulder workout

• Seated BB overhead back shoulder press (smith machine) - 10 (10 kg each side, 10 kg), 10 (15 kg supported)
• Super set
• Seated backrested BB shoulder press (smith machine) - 10 (10 kg each side, 10 kg, 15 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)
• Overhead cable triceps extension - 10 (30 kg, 35 kg, 40 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