Workout on March 18, 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 (overhand grip)  - 10 (12.5 kg each side) x 3
• Flat bench bB press           - 12 (15 kg each side) x 3
• Workout 2
• Underhand grip lat pulldowns - 12 (40 kg, 45 kg), 10 (50 kg)
• Inclined bench DB press      - 10 (15 kg each side) x 3
• Workout 3
• T-bar rows (V handle)  - 10 (20 kg) x 3
• Inclined bench DB flys - 10 (10 kg each side) x 3
• Workout 4
• BB deadlift - 10 (20 kg each side) x 3
• DB pullover - 10 (20 kg) x 3

Finisher

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