Workout on September 26, 2024

Full body 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

• Low cable chest press - 12 (15 kg each side) x 3
• Chest flys (machine)  - 12 (40 kg) x 3
• DB shoulder press     - 12 (12.5 kg each side) x 3
• Lateral DB raises     - 12 (5 kg each side) x 3
• Seated rows (machine) - 12 (30 kg) x 3
• Lat pulldowns         - 12 (40 kg) x 3
• Leg extensions        - 12 (32 kg) x 3
• Leg curls (machine)   - 12 (32 kg) x 3
• Calf raises (machine) - 15 (77 kg) x 3
• DB bicep curls        - 12 (5 kg each side) x 3
• DB tricep kickback    - 12 (5 kg each side) x 3

Finisher

• Leg stretches