Workout on September 1, 2023

Lower Body workout

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

Leg workout

(*ds - drop set)

• BB back half-squats (20 kg BB, ds*) - 10 (20 kg each side, 15 kg, 10 kg)
• DB Romanian deadlifts (ds*)         - 10 (20 kg DB each side, 17.5 kg, 15 kg)
• Pistol squats (each leg, ds*)       - 5 (7.5 kg DB each side, 5 kg, 2.5 kg)
• Nordic curls                        - 10
• Leg extension (machine, ds*)        - 10 (59 kg, 54 kg, 50 kg)
• Sumo squats (ds*)                   - 10 (30 kg, 25 kg, 22.5 kg)
• Calf raises in leg press machine    - 50 (77 kg)
• Calf raises in leg press machine (inward foot)  - 40 (77 kg)
• Calf raises in leg press machine (outward foot) - 40 (77 kg)

Finisher

• Side squats  - 5 (each side)
• Front kicks  - 5 (each side)
• Side kicks   - 5 (each side)
• Arm wrestling workout
• Hanging L-sit flutter kicks - 10, 10, 10