Workout on January 11, 2025

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

Workout

• Bench press (machine) - 12 (45 kg) x 2
• Chest flys (machine) - 12 (45 kg) x 2
• Lat pull downs - 12 (40 kg) x 2
• Seated rows (machine) - 12 (35 kg) x 2
• Shoulder press (machine) - 12 (35 kg) x 2
• Lateral DB raises - 12 (5 kg each side) x 2
• DB shrugs - 12 (22.5 kg each side) x 2
• Leg press (machine) - 12 (54 kg) x 2
• Leg extensions (machine) - 12 (27 kg) x 2
• Leg curls (machine) - 12 (30 kg) x 2
• Biceps DB curls - 12 (5 kg each side) x 2
• Triceps cable pushdowns - 12 (25 kg) x 2
• Calf raises (machine) - 12 (54 kg) x 2

Finisher

• Full body stretching
• Floor stretches
• Hamstring stretch
• Glutes stretch