Workout on June 15, 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 - 10 (47.5 kg each side), 7 (57.5 kg, 57.5 kg)
• Lateral DB raises - 10 (5 kg DB each side),  8 (7.5 kg), 6 (10 kg)
• Workout 2
• Leg extensions (machine) - 10 (63 kg), 8 (68 kg, 73 kg)
• BB shoulder press - 10 (12.5 kg), 6 (17.5 kg), 5 (17.5 kg)
• Workout 3
• BB sumo squat - 9 (20 kg DB each side), 6 (32.5 kg, 32.5 kg)
• BB upright rows - 10 (5 kg each side), 8 (7.5 kg), 6 (10 kg)
• Workout 4
• BB deadlifts - 8 (20 kg each side), 6 (35 kg, 35 kg)
• DB read delt flys - 10 (2.5 kg DB each side), 8 (5 kg, 5 kg)
• Workout 5
• Close stance DB squats - 10 (15 kg DB), 8 (17.5 kg, 20 kg)
• Cable face pulls - 8 (45 kg), 6 (50 kg, 50 kg)

Finisher

• Leg stretches