Workout on May 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
• BB squats - 12 (20 kg each side), 10 (35 kg, 47.5 kg)
• Lateral DB raises - 12 (5 kg DB each side) x 3
• Workout 2
• Leg extensions (machine) - 12 (54 kg, 59 kg, 63 kg)
• BB shoulder press - 11 (12.5 kg), 10 (12.5 kg), 10 (17.5 kg)
• Workout 3
• BB sumo squat - 10 (20 kg DB each side) x 3
• BB upright rows - 12 (5 kg each side) x 3
• Workout 4
• Nordic curls - 10 x 3
• Cable face pulls - 12 (30 kg, 40 kg, 45 kg)
• Workout 5
• Calf raises (smith machine) - 12 (30 kg, 40 kg, 50 kg)
• DB shrugs - 12 (25 kg each side) x 3

Finisher

• Leg stretches