Workout on July 2, 2024

Chest & Back 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
• Inclined bench BB press - 6 (32.5 kg each side), 8 (25 kg), 12 (20 kg)
• BB deadlift - 6 (35 kg), 8 (25 kg), 12 (20 kg)
• Workout 2
• Inclined bench DB flys - 8 (15 kg each side), 10 (12.5 kg), 12 (10 kg)
• Back Lat pulldowns (wide handle) - 8 (65 kg), 10 (60 kg), 12 (65 kg)
• Workout 3
• Declined bench BB press    - 8 (32.5 kg each side), 10 (25 kg), 12 (20 kg)
• Reverse grip lat pulldowns - 8 (65 kg), 10 (60 kg), 12 (65 kg)
• Workout 4
• Low cable flys - 8 (25 kg each side), 10 (20 kg), 12 (25 kg)
• Wide handle seated rows (machine) - 8 (50 kg), 10 (45 kg), 12 (50 kg)
• Workout 5
• Slow pull-ups - 8
• Slow double bar dips - 12

Finisher

• Shoulder stretches
• Chest stretches
• Back stretches
• Leg stretches