Workout on May 7, 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
• Zottman DB curls - 12 (5 kg DB each side, 7.5 kg, 7.5 kg)
• Triceps rope pushdown (cable machine) - 12 (30 kg) x 3
• Workout 4
• Single arm tricep pushdown (cable machine, each arm) - 10 (15 kg) x 3
• Hammer DB curls - 12 (10 kg) x 3

Finisher

• Triceps pushback (2.5 kg each arm) - 20, 20
• Forearm exercise
• Tricep stretch
• Forearm stretch
• Back stretch