Workout on June 24, 2024

Full body 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
    • T-bar rows - 12 (20 kg) x 3
    • DB inclined chest press - 12 (20 kg) x 3
  • Workout 2
    • Reverse grip lat pulldowns - 12 (50 kg) x 3
    • Chest flys (machine) - 12 (65 kg) x 3
  • Workout 3
    • Leg extensions (machine) - 12 (59 kg) x 2
    • DB shoulder press - 12 (12.5 kg) x 3
  • Workout 4
    • Leg curls (machine) - 12 (50 kg) x 3
    • DB lateral raises - 12 (7.5 kg each side) x 3
  • Workout 5
    • Standing calf raises (smith machine) - 12 (35 kg each side) x 3
    • DB shoulder shrugs - 12 (25 kg each side) x 3
  • Workout 6
    • DB curls (both arms) - 12 (10 kg each side) x 3
    • Single arm tricep cable extension - 12 (10 kg) x 3

Finisher

  • Leg stretches
  • Back stretches
  • Wrist stretches
  • Chest stretches
  • Hamstring stretches


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