Workout on March 15, 2024

Legs & Shoulder 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
• BB squats - 10 (20 kg each side, 20 kg, 30 kg)
• Lateral DB raises - 10 (7.5 kg DB each side) x 3
• Workout 2
• Leg extension - 10 (59 kg) x 3
• BB shoulder press - 10 (7.5 kg each side, 7.5 kg, 10 kg)
• Workout 3
• Sumo squats - 10 (30 kg) x 3
• BB rear delt row - 10 (2.5 kg each side) x 3
• Workout 4
• Nordic curls - 10 x 3
• Shoulder shrugs - 10 (20 kg plate each arm) x 3
• Calf raises (leg press machine) - 25 (77 kg) x 3
• Rear delt rows (machine) - 10 (55 kg) x 3

Finisher

• Lower body mobility