Workout on December 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

• BB back half-squats (20 kg BB) - 10 (20 kg each side, 35 kg, 35 kg)
• DB Romanian deadlifts          - 10 (20 kg DB each side, 22.5 kg, 25 kg)
• Pistol squats (each leg)       - 5, 5, 5
• Nordic curls                   - 10, 10, 10
• Leg extension (machine)        - 10 (54 kg, 59 kg, 63 kg)
• Sumo squats                    - 10 (30 kg, 30 kg, 30 kg)
• Calf raises in leg press machine    - 25 (77 kg) x 3
• Calf raises in leg press machine (inward foot)  - 20 (77 kg) x 2
• Calf raises in leg press machine (outward foot) - 20 (77 kg) x 2
• Seated calf raises             - 15 (80 kg plates + person) x 2

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