Workout on March 11, 2024

Chest & Back 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

Workout

• Workout 1
• Barbell rows (underhand grip) - 10 (10 kg each side) x 3
• Flat bench DB press           - 10 (15 kg each side) x 3
• Workout 2
• T-bar rows (V handle)   - 10 (20 kg) x 3
• Inclined bench DB press - 10 (15 kg each side) x 3
• Workout 3
• Seated rows (wide handle) - 10 (40 kg) x 3
• DB pullover               - 10 (20 kg) x 3
• Workout 4
• Straight arm pull downs - 10 (35 kg) x 3
• High cable flys         - 10 (15 kg each side) x 3

Finisher

• Dead hang
• Forearm exercise
• Side squats - 5 (each side)
• Front kicks - 5 (each leg)
• Side kicks  - 5 (each leg)