Workout on October 11, 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

• Flat DB bench press         - 10 (15 kg DB each side, 15 kg, 15 kg)
• Inclined DB bench press     - 10 (15 kg DB each side, 15 kg, 15 kg)
• Seated Chest flys (machine) - 10 (65 kg, 65 kg, 65 kg)

Shoulder workout

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

Triceps workout

• Double bar dips - 12, 12, 12
• Bench dips      - 15, 15, 15
• Overhead cable triceps extension - 10 (20 kg, 20 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