Workout on May 13, 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
• Inclined bench BB press - 12 (15 kg each side) x 3
• BB deadlift - 10 (20 kg each side) x 3
• Workout 2
• Back Lat pulldowns (wide handle) - 12 (40 kg, 45 kg, 50 kg)
• Inclined bench DB flys - 12 (10 kg each side) x 3
• Workout 3
• Declined bench BB press    - 12 (15 kg each side, 20 kg, 20 kg)
• Reverse grip lat pulldowns - 12 (45 kg, 50 kg, 55 kg)
• Workout 4
• Low cable flys - 12 (15 kg each side) x 3
• Wide handle seated rows - 12 (35 kg) x 3
• Workout 5
• Slow pull-ups - 8
• Slow double bar dips - 12

Finisher

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