Workout on June 27, 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
• DB shoulder press - 12 (12.5 kg) x 3
• DB curls (both arms) - 12 (10 kg each side) x 3
• Workout 4
• DB lateral raises - 12 (7.5 kg each side) x 3
• Workout 5
• DB shoulder shrugs - 12 (25 kg each side) x 3
• Single arm tricep cable extension - 12 (10 kg) x 3

Finisher

• Leg stretches
• Back stretches
• Hamstring stretches