Workout on October 22, 2024

Full body deload 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

Chest Workout

• Flat DB press        - 12 (15 kg each side) x 2
• Chest flys (machine) - 12 (60 kg) x 2
• Elevated pushups     - 15 x 2

Back workout

• Lat pull downs   - 12 (40 kg) x 2
• Seated rows      - 12 (35 kg) x 2
• Hyper extensions - 12 x 2

Shoulder workout

• DB shoulder press - 12 (12.5 kg DB each side) x 2
• DB lateral raises - 12 (5 kg DB each side) x 2
• Plate shrugs      - 12 (15 kg plate each side) x 2

Legs workout

• Leg press (machine) - 12 (77 kg) x 2
• Leg extension (machine) - 12 (50 kg) x 2
• Calf raises (machine) - 25 (77 kg) x 2

Biceps workout

• DB curls - 12 (12.5 kg each arm) x 3

Triceps workout

• Triceps dips - 15 x 2

Finisher

• Forearm crunches
• Back stretches
• Leg stretches