Workout on April 3, 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
• Leg extensions (machine) - 10 (59 kg, 63 kg, 68 kg)
• Standing Arnold press    - 12 (10 kg DB each side) x 3
• Workout 2
• BB squats - 10 (20 kg each side, 35 kg), 7 (50 kg supported)
• Front DB raises - 10 (7.5 kg DB each side) x 3
• Workout 3
• DB lunges (each leg) - 10 (15 kg DB each side) x 3
• Lateral DB raises    - 10 (5 kg DB each side) x 3
• Workout 4
• Romanian DB deadlift - 10 (20 kg each side) x 3
• BB upright rows      - 10 (5 kg each side) x 3
• Workout 5
• Rear delt rows (machine) - 10 (50 kg) x 3
• Calf raises (leg press machine) - 25 (77 kg) x 3

Finisher

• Leg stretches