Workout on March 29, 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 - 12 (20 kg each side), 10 (35 kg, 35 kg)
• Lateral DB raises - 10 (5 kg DB each side) x 3
• Workout 2
• Sumo squats (30 kg DB) - 12 x 3
• Seated shoulder press (smith machine) - 10 (10 kg each side, 12.5 kg, 12.5 kg)
• Workout 3
• BB lunges (smith machine, each leg) - 10 (20 kg each side) x 3
• Rope front raises (cable machine)   - 10 (15 kg) x 3
• Workout 4
• Calf raises (leg press machine) - 25 (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
• Rear delt rows (machine) - 10 (50 kg) x 3

Finisher

• Leg stretches