Workout on July 4, 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 - 8 (57.5 kg each side), 12 (47.5 kg), 15 (35 kg)
• Lateral DB raises - 10 (12.5 kg DB each side),  12 (10 kg), 12 (7.5 kg)
• Workout 2
• Leg extensions (machine) - 8 (73 kg), 12 (68 kg, 64 kg)
• BB shoulder press - 8 (17.5 kg), 10 (12.5 kg), 12 (12.5 kg)
• Workout 3
• BB sumo squat - 6 (35 kg DB each side), 10 (20 kg, 20 kg)
• BB upright rows - 6 (12.5 kg each side), 8 (7.5 kg), 10 (7.5 kg)
• Workout 4
• BB deadlifts - 6 (35 kg each side), 10 (20 kg, 20 kg)
• DB read delt flys - 8 (5 kg) x 3
• Workout 5
• Close stance DB squats - 10 (17.5 kg DB) x 3
• Cable face pulls - 8 (50 kg), 10 (45 kg, 45 kg)

Finisher

• Leg stretches