Workout on October 29, 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

• Cable press          - 15 (15 kg each side)
• Chest flys (machine) - 15 (60 kg)
• Elevated pushups     - 15

Back workout

• Lat pull downs   - 15 (40 kg)
• Seated rows      - 15 (35 kg)
• Hyper extensions - 15

Shoulder workout

• DB shoulder press - 15 (10 kg DB each side)
• DB lateral raises - 15 (5 kg DB each side)
• Plate shrugs      - 15 (15 kg plate each side)

Legs workout

• Leg press (machine) - 15 (77 kg)
• Leg extension (machine) - 15 (36 kg)
• Calf raises (machine) - 25 (77 kg)

Biceps workout

• Superset
• DB curls - 12 (5 kg each arm)
• Hammer curls - 12 (5 kg each arm)
• Reverse curls - 12 (5 kg each arm)

Triceps workout

• Cable tricep pushdown - 15 (30 kg)
• Cable overhead extension - 15 (30 kg)
• Triceps dips - 15

Finisher

• Back stretches
• Leg stretches