Workout on October 1, 2024

Shoulder, triceps & 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

Shoulder Workout

• BB shoulder press (chest BB) - 9 (15 kg each side), 12 (12.5 kg), 15 (7.5 kg)
• DB upright rows + lateral raises - 9 (7.5 kg each side), 12 (5 kg), 15 (2.5 kg)
• DB read delt rows + flys - 9 (5 kg each side), 11 (5 kg), 15 (2.5 kg)

Triceps Workout

• Declined skullcrushers - 12 (12.5 kg each side), 15 (10 kg), 20 (7.5 kg)
• Single arm tricep cable extensions - 9 (20 kg), 12 (15 kg), 15 (10 kg)
• Tricep DB kickback - 9 (7.5 kg DB each side), 12 (5 kg), 15 (5 kg)

Biceps Workout

• DB curls - 12 (12.5 kg each side), 15 (10 kg), 20 (7.5 kg)
• DB hammer curls - 9 (12.5 kg each side), 12 (10 kg), 15 (7.5 kg)
• DB reverse curls - 9 (12.5 kg each side), 12 (10 kg), 15 (7.5 kg)

Finisher

• Forearm exercise
• Leg stretches
• Tricep stretch
• Forearm stretch
• Reflex exercises