Workout on April 22, 2024

Chest & Back 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
• BB rows - 12 (10 kg each side) x 3
• Flat bench BB press - 12 (15 kg each side, 20 kg, 20 kg)
• Workout 2
• Lat pulldowns (wide handle)  - 12 (45 kg, 50 kg, 55 kg)
• Inclined bench DB flys       - 12 (10 kg each side) x 3
• Workout 3
• Straight arm pulldowns  - 12 (30 kg, 35 kg, 40 kg)
• Inclined bench DB press - 12 (17.5 kg each side) x 3
• Workout 4
• Hyperextension with plate - 12 (15 kg plate) x 3
• DB pullover               - 10 (20 kg) x 3
• Workout 5
• Slow pull-ups - 7
• Slow double bar dips - 9

Finisher

• Shoulder stretches
• Chest stretches
• Back stretches
• Leg stretches