Workout on December 11, 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
• T-bar rows                   - 10 (20 kg, 30 kg, 40 kg)
• Single arm DB rows           - 10 (20 kg DB, 20 kg, 20 kg)
• Lat pull-downs (wide handle) - 12 (45 kg, 50 kg), 9 (55 kg)
• Cable rear dealt flys        - 10 (10 kg each side, 15 kg, 20 kg)
• Rear delts flys (machine)    - 10 (60 kg, 60 kg, 60 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, 12 strict + 3), 11 (7.5 kg, 9 + 2), 8 (10 kg, 7 + 1)
• Single arm DB biceps curl (outwards) - 10 (5 kg DB, 7.5 kg, 7.5 kg)

Finisher

• Hyperextension with cables (rope handle on cable machine) - 10 (40 kg, 45 kg, 50 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)