Workout on October 17, 2024

Legs & Biceps 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
• Single leg squats - 5 (each side)

Legs Workout

• BB squats
• warmup - 12 (35 kg each side)
• dropset - 8 (35 kg), 12 (20 kg)
• dropset - 8 (35 kg), 12 (20 kg)
• Raised DB lunges (each side)
• normal - 10 (15 kg each side, 20 kg, 20 kg)
• Leg curls (machine)
• normal - 12 (50 kg) x 3
• Leg extension (machine)
• normal - 15 (50 kg) x 2
• dropset - 8 (63 kg), 10 (32 kg)
• Pike position calf raises
• normal - 12 x 3

Biceps Workout

• Lying Biceps curl (cable machine)
• normal - 12 (30 kg, 35 kg)
• dropset - 10 (35 kg), 12 (25 kg) and hold
• Standing biceps curl (cable machine)
• normal - 12 (15 kg) x 3
• Hammer DB preacher curls
• normal - 12 (5 kg each side)

Finisher

• Forearm stretches
• Leg stretches