Workout on September 14, 2024

Deload 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

• One arm pull up progression
• One arm lat pull-downs (each arm) - 5 (30 kg, 35 kg, 40 kg)
• One arm australian pull-ups (each arm) - 3, 3, 3
• One arm pull-ups (each arm) - 1, 1, 1, 1

Finisher

• Cable machine lower back stretch - 3 (65 kg, 75 kg, 85 kg)
• Cable machine forward stretch - 3 (65 kg) x 3
• Cable machine forward stretch on declined bench - 3 (65 kg, 75 kg), 6 (75 kg)