Workout on May 2, 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
• Zigzag bar tricep extensions - 12 (7.5 kg each side) x 3
• Workout 3
• Straight bar curls (cable machine)    - 12 (20 kg), 15 (25 kg, 25 kg)
• Triceps rope pushdown (cable machine) - 12 (30 kg) x 3
• Workout 4
• Close grip flat bench press - 12 (15 kg each side) x 3
• Hammer DB curls             - 12 (10 kg) x 3

Finisher

• Triceps pushback (2.5 kg each arm) - 15, 15
• Tricep stretch
• Forearm stretch
• Back stretch