Workout on October 2, 2024

Legs & Core 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

Workout

• BB squats - 12 (20 kg each side), 10 (47.5 kg supported), 12 (35 kg), 15 (32.5 kg)
• BB Lunges (each leg, smith machine) - 8 (35 kg each side), 12 (30 kg), 15 (25 kg)
• Leg press (smith machine) - 12 (50 kg each side), 15 (45 kg), 20 (40 kg)
• BB deadlifts - 5 (47.5 kg each side), 8 (35 kg), 12 (32.5 kg)
• Calf raises (smith machine) - 12 (50 kg each side), 15 (45 kg), 20 (50 kg)

Core workout

• Leg raises - 12, 15, 18
• Russian twists (with plate) - 12 (10 kg), 15 (5 kg), 20 (5 kg)
• Cable crunch - 10 (40 kg), 10 (65 kg), 12 (60 kg), 15 (55 kg)
• Side oblique raises (each side) - 15 x 3

Finisher

• Leg stretches