Workout on October 9, 2024

Legs, Shoulder & Triceps 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

Legs Workout

• BB squats - 12 (35 kg each side) x 3
• Calf raise (leg press machine) - 25 (77 kg) x 3
• Romanian BB deadlift - 12 (20 kg each side) x 3

Shoulder workout

• BB shoulder press - 12 (5 kg) x 3
• DB raises (lateral->front->down->front->lateral) - 12 (2.5 kg each side) x 3
• Plate shrugs - 12 (15 kg each side) x 3

Triceps workout

• Declined skullcrushers - 12 (7.5 kg each side) x 2
• Tricep DB kickback - 15 (5 kg DB each side) x 3

Finisher

• Forearm stretch
• Shoulder stretch
• Leg stretches