Workout on August 28, 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

(*ds - drop set)

• Pull-ups                     - 8, 8, 8
• Seated rows (V-handle, ds*)  - 10 (45 kg), 8 (40 kg), 10 (35 kg)
• Single arm DB rows (ds*)     - 10 (22.5 kg DB, 20 kg, 17.5 kg)
• Lat pull-downs (wide handle, ds*) - 12 (45 kg), 10 (40 kg, 35 kg)
• Cable rear dealt flys (ds*)  - 10 (15 kg each side, 10 kg), 13 (15 kg)
• Rear delts flys (machine, ds*) - 10 (65 kg, 60 kg, 55 kg)

Biceps workout

• Hammer curls (each arm, ds*) - 10 (15 kg DB each side), 8 (12.5 kg), 8 (10 kg)
• Zig-zag bar curls - 20 (5 kg each side, 15 strict + 5), 15 (7.5 kg, 10 + 5), 10 (10 kg, 7 + 3)
• Single arm DB biceps curl (outwards, ds*) - 10 (7.5 kg DB, 5 kg, 5 kg)

Finisher

• Hyperextension with cables (rope handle on cable machine) - 10 (40 kg, 45 kg, 50 kg)
• Dead hang
• Australian pull-ups - 10, 10
• Forearm exercise
• Side squats - 5 (each side)
• Front kicks - 5 (each leg)
• Side kicks  - 5 (each leg)
• Elbow plank - 1m20s (20 kg plate on the back)