Workout on September 10, 2024

Shoulder & triceps 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 shoulder press (chest BB) - 12 (7.5 kg each side), 10 (12.5 kg), 7 (15 kg)
• Declined skullcrushers - 12 (7.5 kg each side, 7.5 kg, 10 kg)
• Workout 2
• DB raises (lateral->front->down->front->lateral) - 10 (2.5 kg DB each side, 5 kg, 5 kg)
• Single arm tricep cable extensions - 12 (10 kg, 15 kg, 20 kg)
• Workout 3
• BB upright rows (cable machine) - 12 (30 kg, 35 kg, 40 kg)
• Triceps overhead cable extensions - 12 (30 kg, 35 kg, 40 kg)
• Workout 4
• DB read delt flys - 12 (5 kg, 5 kg, 7.5 kg)
• Tricep DB kickback - 15 (5 kg DB each side) x 3
• Workout 5
• Plate shrugs - 15 (15 kg each side) x 3
• Narrow bench press (smith) - 10 (25 kg each side, 25 kg, 30 kg)

Finisher

• Forearm exercise
• Leg stretches
• Tricep stretch
• Forearm stretch
• Reflex exercises