Workout on July 3, 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
• Spider curls  - 8 (12.5 kg DB each side), 12 (10 kg, 10 kg)
• Skullcrushers - 6 (15 kg each side), 8 (12.5 kg), 12 (12.5 kg)
• Workout 2
• Inclined seated DB curls     - 8 (12.5 kg DB each side), 12 (10 kg, 10 kg)
• Zigzag bar tricep extensions - 6 (15 kg each side), 8 (12.5 kg), 12 (7.5 kg)
• Workout 3
• Zottman DB curls - 6 (15 kg DB each side), 10 (12.5 kg, 12.5 kg)
• Triceps rope pushdown (cable machine) - 8 (50 kg), 10 (45 kg), 12 (50 kg)
• Workout 4
• Hammer DB curls - 6 (15 kg), 12 (12.5 kg, 12.5 kg)
• Single arm tricep pushdown (cable machine, each arm) - 6 (25 kg), 10 (20 kg, 20 kg)

Finisher

• Triceps pushback - 20 (5 kg each arm, 5 kg)
• Forearm exercise
• Tricep stretch
• Forearm stretch
• Back stretch