Workout on March 21, 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) x 3
• BB shoulder press - 10 (7.5 kg each side) x 3
• Workout 2
• Leg extension - 12 (59 kg) x 3
• Inclined seated Lateral DB raises - 12 (5 kg DB each side) x 3
• Workout 3
• Leg curls - 12 (50 kg) x 3
• DB front raises with hold - 10 (2.5 kg each side) x 3
• Workout 4
• Calf raises (leg press machine) - 20 (77 kg) x 3
• Shoulder shrugs - 12 (25 kg DB each arm) x 3
• Workout 5
• Romanian DB deadlift - 10 (20 kg each side) x 3
• DB upright rows      - 10 (2.5 kg each side) x 3

Finisher

• Shoulder stretches
• Leg stretches