Workout on November 14, 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

• Pull-ups                     - 8, 8, 8
• Seated rows (V handle)       - 10 (35 kg, 40 kg, 45 kg)
• Single arm DB rows           - 10 (22.5 kg DB, 22.5 kg, 22.5 kg)
• Lat pull-downs (wide handle) - 12 (45 kg, 50 kg, 55 kg)
• Cable rear dealt flys        - 10 (5 kg each side, 10 kg, 15 kg)
• Rear delts flys (machine)    - 10 (65 kg, 65 kg, 65 kg)

Biceps workout

• Hammer curls (each arm)   - 10 (15 kg DB each side), 8 (15 kg), 6 (15 kg)
• Zig-zag bar reverse curls - 20 (5 kg each side, 15 strict + 5), 11 (7.5 kg, 8 + 3), 8 (10 kg, 6 + 2)
• Single arm DB biceps curl (outwards) - 10 (5 kg DB, 5 kg, 5 kg)

Finisher

• Hyperextension with cables (rope handle on cable machine) - 10 (45 kg, 50 kg, 55 kg)
• Dead hang
• Australian pull-ups - 10, 10
• Forearm exercise
• Half DB curls (2.5 kg DB) - 15, 15
• Side squats - 5 (each side)
• Front kicks - 5 (each leg)
• Side kicks  - 5 (each leg)
• Elbow plank - 1m20s (20 kg plate on the back)