Workout on October 16, 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
• warmup - 12 (12.5 kg each side)
• dropset - 8 (22.5 kg), 12 (12.5 kg)
• dropset - 8 (22.5 kg), 12 (12.5 kg)
• Inclined BB press
• warmup - 12 (15 kg each side)
• dropset - 8 (15 kg), 12 (10 kg)
• dropset - 8 (15 kg), 12 (10 kg)
• Chest flys (machine)
• warmup - 12 (50 kg)
• dropset - 8 (70 kg), 12 (40 kg)
• dropset - 8 (70 kg), 12 (40 kg)
• Double bar dips - 10 (10 kg DB) x 3

Back Workout

• Seated wide bar rows (cable machine)
• warmup - 12 (40 kg)
• dropset - 8 (65 kg), 12 (40 kg)
• dropset - 8 (65 kg), 12 (40 kg)
• Leaning DB rows
• warmup - 12 (15 kg DB each side)
• dropset - 8 (15 kg), 10 (10 kg)
• dropset - 8 (15 kg), 10 (10 kg)
• T-bar rows
• warmup - 10 (37.5 kg)
• dropset - 6 (37.5 kg), 8 (22.5 kg)
• dropset - 6 (37.5 kg), 8 (22.5 kg)
• Pull-ups - 7, 6, 5

Finisher

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