Workout on April 17, 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
• BB shoulder press    - 10 (7.5 kg each side, 12.5 kg, 12.5 kg)
• Workout 3
• DB sumo squat         - 10 (30 kg) x 3
• Front cable raises (straight handle) - 12 (15 kg) x 3
• Workout 4
• Romanian DB deadlift     - 12 (20 kg DB each side) x 3
• Rear delt flys (machine) - 12 (50 kg) x 3
• Workout 5
• Calf raises (leg press machine) - 25 (77 kg) x 3
• BB upright rows                 - 10 (5 kg each side) x 3

Finisher

• Leg stretches