Workout on August 30, 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

(*ds - drop set)

• Flat BB bench press (10 kg BB, ds*) - 10 (20 kg each side), 12 (15 kg), 15 (10 kg)
• Inclined DB bench press (ds*)       - 10 (22.5 kg DB each side), 8 (20 kg DB), 6 (17.5 kg DB)
• Seated Chest flys (machine, ds*)    - 10 (75 kg, 70 kg, 65 kg)

Shoulder workout

(*ds - drop set)

• Seated BB overhead back shoulder press (smith machine, ds*) - 10 (10 kg each side, 5 kg, 5 kg)
• Seated backrested BB shoulder press (smith machine, ds*)    - 10 (10 kg each side, 5 kg, 5 kg)
• Lateral DB raise (each arm, ds*)         - 10 (7.5 kg, 5 kg, 5 kg)
• Zigzag bar front raises (for traps, ds*) - 10 (5 kg each side, 2.5 kg, 2.5 kg)

Triceps workout

• Double bar dips                  - 36
• Bench dips (with plates)         - 45
• Overhead cable triceps extension (ds*) - 10 (30 kg, 25 kg, 20 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
• Shoulder stretch
• Chest stretch
• Triceps stretch