Workout on January 13, 2025

Chest & Triceps Workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Super set
• Pull-ups         - 10, 10, 5
• Push-ups         - 20, 20, 10
• Double bar dips  - 10, 10, 5

Chest workout

• Flat bench press - 12 (15 kg plate each side) x 3
• Chest flys (machine) - 12 (50 kg, 55 kg, 55 kg)
• DB pullover - 12 (17.5 kg DB) x 3
• Pushups - 10 x 3

Triceps workout

• Cable pushdowns - 12 (25 kg) x 3
• Cable overhead tricep extensions - 12 (20 kg) x 3
• DB triceps kickback - 12 (2.5 kg DB each side) x 3

Finisher

• Triceps stretch
• Chest stretch
• Back stretch
• Hamstring stretch