Workout on March 13, 2024

Biceps & Triceps Workout

Location: Rama-Mandira Gym

Warm-up

  • Calf-raises -> Good mornings
  • Shoulder mobility
  • Super set
    • Pull-ups         - 10, 10, 5
    • Push-ups         - 20, 20, 10
    • Double bar dips  - 10, 10, 5

Workout

  • Workout 1
    • Spider curls - 12 (5 kg DB each side) x 3
    • DB overhead triceps extension - 12 (15 kg) x 3
  • Workout 2
    • Close grip flat bench press - 10 (10 kg each side, 12.5 kg, 15 kg)
    • Seated inclined DB curls    - 12 (5 kg each side) x 3
  • Workout 3
    • Hammer DB curls - 10 (7.5 kg) x 3
    • Skullcrushers   - 10 (5 kg each side) x 3
  • Workout 4
    • Concentration curls (each arm) - 10 (5 kg, 5kg, 7.5 kg)
    • Triceps pushback               - 10 (2.5 kg each arm, 2.5 kg, 5 kg)

Finisher

  • Shoulder mobility

Comments

Popular Posts