Workout on July 16, 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
• Declined skullcrushers - 12 (7.5 kg each side) x 3
• Single arm preacher curls - 12 (7.5 kg DB, 10 kg, 12.5 kg)
• Workout 2
• Narrow bench press (smith) - 12 (12.5 kg each side, 17.5 kg, 17.5 kg)
• Single arm tricep cable extensions - 12 (10 kg) x 3
• Triceps overhead cable extensions - 12 (25 kg, 25 kg, 30 kg)
• Workout 3
• Bicep DB curls   - 10 (5 kg, 7.5 kg, 7.5 kg)
• Hammer DB curls  - 10 (5 kg, 7.5 kg, 7.5 kg)
• Reverse DB curls - 10 (5 kg, 7.5 kg, 7.5 kg)

Finisher

• Forearm exercise
• Neutral grip chin-ups - 5 (bottom half, upper half, full)
• Neutral grip chin-up hold - 20 seconds
• Tricep DB kickback - 15 (2.5 kg DB each side)
• Tricep stretch
• Forearm stretch
• Back stretch