Workout on October 8, 2024

Chest, Back & Biceps 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

• Inclined DB press    - 12 (12.5 kg each side) x 3
• Chest flys (machine) - 12 (50 kg) x 3
• Double bar dips      - 12 x 3

Back workout

• Lat pull downs - 12 (40 kg) x 3
• BB Deadlift    - 12 (15 kg each side) x 3
• BB rows        - 12 (5 kg each side) x 3

Biceps workout

• DB curls        - 12 (10 kg each arm) x 3
• DB hammer curls - 12 (10 kg each arm) x 3

Finisher

• Leg stretches