Workout on September 9, 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

Workout

• Workout 1
• Flat DB flys - 12 (12.5 kg each side, 15 kg, 15 kg)
• BB Deadlift - 12 (20 kg each side), 8 (35 kg, 35 kg)
• Workout 2
• Flat BB press - 12 (15 kg each side, 30 kg), 7 (40 kg supported)
• T-bar rows - 12 (30 kg), 12 (37.5 kg), 8 (45 kg)
• Workout 3
• DB pull-over - 12 (20 kg) x 3
• Reverse grip lat pulldowns - 12 (50 kg, 55 kg, 60 kg)
• Workout 4
• High cable press (cable machine) - 15 (20 kg each side, 25 kg, 30 kg)
• Straight arm lat pulldowns - 12 (40 kg, 40 kg, 45 kg)
• Workout 5
• Slow pull-ups - 8
• Slow double bar dips - 12

Finisher

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