Workout on January 17, 2024

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 (17.5 kg each side, 20 kg, 22.5 kg)
• Inclined DB bench press - 10 (17.5 kg each side, 20 kg, 22.5 kg)
• High cable chest flys   - 10 (15 kg, 20 kg, 25 kg)
• Mid cable chest flys    - 10 (15 kg, 15 kg, 15 kg)

Shoulder workout

• Lateral single arm cable raises - 10 (5 kg, 5 kg, 5 kg)
• Plate front raises - 10 (10 kg plate, 10 kg, 10 kg)
• Kneeling military BB press      - 10 (7.5 kg plate each side, 7.5 kg), 7 (7.5 kg)

Triceps workout

• Double bar dips           - 12 (with 12.5 kg DB) x 3
• Bench dips (till failure) - 25, 22, 20

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