Workout on April 11, 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, 5 kg, 7.5 kg)
• Skullcrushers - 12 (7.5 kg each side) x 3
• Workout 2
• Seated inclined DB curls      - 12 (7.5 kg each side) x 3
• DB overhead triceps extension - 12 (15 kg) x 3
• Workout 3
• Hammer DB curls        - 10 (10 kg) x 3
• Triceps cable pushdown - 12 (30 kg, 35 kg, 40 kg)
• Workout 4
• Concentration curls (each arm) - 12 (7.5kg) x 3
• Close grip flat bench press    - 12 (15 kg each side) x 3

Finisher

• Triceps pushback (2.5 kg each arm) - 15
• Neck strengthening
• Tricep stretch
• Forearm stretch
• Lower body mobility