Workout on April 26, 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 - 12 (20 kg each side) x 3
• Lateral DB raises    - 12 (5 kg DB each side) x 3
• Workout 2
• DB sumo squat   - 12 (30 kg) x 3
• BB shoulder press    - 12 (10 kg each side) x 3
• Workout 3
• DB lunges (each leg) - 10 (15 kg DB each side) x 3
• BB upright rows      - 10 (5 kg each side) x 3
• Workout 4
• Calf raises (squatting position) - 12 x 3
• DB shrugs - 12 (25 kg each side) x 3

Finisher

• Leg stretches