Workout on April 12, 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, 35 kg, 45 kg)
• Lateral DB raises    - 12 (5 kg DB each side) x 3
• 
  
• Workout 2
• DB lunges (each leg) - 10 (15 kg DB each side) x 3
• Front cable raises - 10 (15 kg) x 3
• Workout 3
• BB sumo squat         - 10 (20 kg each side) x 3
• Standing Arnold press - 12 (5 kg DB each side) x 3
• Workout 4
• Romanian BB deadlift - 10 (20 kg each side) x 3
• Rear delt DB flys    - 10 (2.5 kg each side) x 3
• Workout 5
• Calf raises (smith machine) - 20 (25 kg each side, 35 kg, 35 kg)
• DB shrugs - 12 (25 kg DB each side) x 3

Finisher

• Leg stretches