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
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