Workout on September 18, 2024

Legs & Biceps 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 - 12 (35 kg each side), 10 (47.5 kg), 10 (57.5 kg supported)
• Single arm preacher curls - 12 (10 kg DB) x 3
• Workout 2
• BB Lunges (each leg, smith machine) - 10 (25 kg each side, 25 kg, 30 kg)
• Bicep DB curls   - 12 (7.5 kg DB each side, 10 kg, 12.5 kg)
• Workout 3
• Leg press (smith machine) - 15 (35 kg each side, 45 kg, 50 kg)
• Hammer DB curls   - 12 (7.5 kg DB each side, 10 kg, 12.5 kg)
• Workout 4
• BB deadlifts - 8 (35 kg each side, 35 kg), 4 (47.5 kg)
• Reverse DB curls - 12 (7.5 kg DB each side, 10 kg, 12.5 kg)
• Workout 5
• Calf raises (smith machine) - 15 (35 kg each side, 45 kg, 50 kg)
• Neutral grip chin-ups       - 10 x 3

Finisher

• Leg stretches