Workout on September 30, 2024

Chest & Back 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

Chest Workout

• Flat BB press - 12 (10 kg each side), 8 (40 kg supported), 10 (30 kg), 12 (15 kg)
• Flat DB flys - 10 (17.5 kg each side), 12 (15 kg), 15 (12.5 kg)
• DB pull-over - 8 (25 kg), 10 (22.5 kg), 12 (20 kg)
• Double bar dips - 8 (15 kg), 10 (12.5 kg), 12 (10 kg)

Back Workout

• BB Deadlift - 12 (7.5 kg each side), 4 (47.5 kg), 8 (35 kg), 12 (20 kg)
• T-bar rows - 8 (45 kg), 10 (37.5 kg), 12 (45 kg)
• Reverse grip lat pulldowns - 8 (65 kg), 10 (60 kg), 12 (55 kg)
• Straight arm lat pulldowns - 9 (50 kg), 12 (45 kg), 15 (40 kg)

Finisher

• Shoulder stretches
• Chest stretches
• Back stretches
• Leg stretches