Workout on October 18, 2024

Shoulder, core & Triceps 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)

Workout

• Super set
• BB Shoulder press
• warmup - 12 (7.5 kg each side)
• normal - 8 (15 kg)
• dropset - 6 (15 kg), 5 (7.5 kg)
• dropset (supported) - 6 (15 kg), 6 (7.5 kg)
• Reverse crunch
• normal - 15 x 4
• Super set
• Seated Arnold DB press - 12 (7.5 kg) x 3
• Decline crunch with plate - 15 (7.5 kg) x 3
• Super set
• Seated Cable shoulder press - 12 (15 kg each side) x 3
• Lying Ab windshield wipers - 10 (each side) x 3
• Super set
• Cable Upright row leaning back - 12 (35 kg), 10 (45 kg), 12 (45 kg)
• Seated plate (5 kg) twist for obliques - 10 (each side) x 3

Triceps Workout

• Weighted diamond pushups
• normal - 10 (10 kg plate) x 2
• dropset - 10 (10 kg plate), 10 (no plate)
• Lying cable pushdown - 12 (30 kg) x 3
• Triceps kickback with isolation - 6 (2.5 kg DB each side) x 2

Finisher

• Forearm stretches