Workout on March 19, 2024

Biceps & Triceps 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
• 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 - 12 (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, 7.5 kg, 10 kg)
• Skullcrushers   - 12 (5 kg each side) x 3
• Workout 4
• Concentration curls (each arm) - 12 (5 kg, 5kg, 7.5 kg)
• Triceps pushback               - 12 (2.5 kg each arm, 2.5 kg, 5 kg)

Finisher

• Shoulder mobility
• Lower body mobility