Workout on January 15, 2024

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 (30 kg, 40 kg), 8 (45 kg)
• DB rows (lying on inclined bench) - 10 (12.5 kg DB each side, 12.5 kg, 12.5 kg)
• Lat pull-downs (open row handle)  - 10 (45 kg, 50 kg, 55 kg)
• Rear delts flys (machine)    - 10 (60 kg, 60 kg, 60 kg)

Biceps workout

• Hammer curls (each arm)   - 10 (10 kg DB each side, 10 kg, 10 kg)
• Zig-zag bar reverse curls - 20 (5 kg each side, 12 strict + 3), 11 (7.5 kg, 10 + 2), 8 (10 kg, 8 + 1)
• Single arm DB preacher 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
• Forearm exercise
• Side squats - 5 (each side)
• Front kicks - 5 (each leg)
• Side kicks  - 5 (each leg)
• Australian pull-ups - 10, 10