Workout on July 17, 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 - 12 (35 kg each side), 10 (47.5 kg), 10 (57.5 kg supported)
• BB shoulder press - 12 (7.5 kg each side) x 3
• Workout 2
• BB Lunges (each leg) - 10 (10 kg each side) x 3
• DB raises (lateral->front->down->front->lateral) - 10 (2.5 kg DB each side) x 3
• Workout 3
• Leg press (smith machine) - 12 (20 kg each side, 30 kg, 50 kg)
• BB upright rows - 12 (7.5 kg each side) x 3
• Workout 4
• BB deadlifts - 8 (35 kg each side) x 3
• DB read delt flys - 12 (5 kg) x 3
• Workout 5
• Smith machine calf raises - 15 (35 kg each side) x 3
• Plate shrugs - 12 (20 kg each side) x 3

Finisher

• Leg stretches