Workout on April 23, 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 (7.5 kg DB each side) x 3
• Skullcrushers - 12 (7.5 kg each side) x 3
• Workout 2
• Inclined seated DB curls - 12 (7.5 kg DB each side) x 3
• Triceps cable pushdown   - 12 (25 kg, 30 kg), 10 (35 kg)
• Workout 3
• Hammer DB curls               - 12 (10 kg) x 3
• DB overhead triceps extension - 12 (15 kg, 17.5 kg, 17.5 kg)
• Workout 4
• Close grip flat bench press    - 12 (15 kg each side) x 3
• Concentration curls (each arm) - 12 (7.5kg, 7.5 kg, 10 kg)

Finisher

• Triceps pushback (2.5 kg each arm) - 20, 20
• Tricep stretch
• Forearm stretch
• Back stretch