Workout on January 14, 2025

Back & Biceps 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

Back workout

• Lat pull downs - 12 (40 kg, 45 kg, 45 kg)
• Seated rows (V handle) - 12 (35 kg) x 3
• DB Rows (single arm) - 12 (15 kg DB) x 3
• Hyperextension - 12 (5 kg plate) x 3

Biceps workout

• BB curls - 12 (5 kg plate each side) x 3
• DB preacher curls (single arm) - 12 (5 kg DB) x 3
• DB hammer curls - 12 (5 kg DB each arm) x 3

Finisher

• Forearm stretch
• Back stretch
• Hamstring stretch
• Calf stretch