Workout on January 15, 2025

Legs & Shoulder 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

Legs workout

• Leg press (machine) - 15 (77 kg) x 3
• Leg extensions (machine) - 12 (32 kg, 36 kg, 36 kg)
• Leg curls (machine) - 12 (36 kg, 41 kg, 41 kg)
• Free squats - 50, 50
• Calf raises (machine) - 15 (77 kg) x 3

Shoulder workout

• Seated BB shoulder press (smith machine) - 12 (10 kg each side) x 3
• Lateral DB raises - 12 (5 kg DB each side) x 3
• Upright rows (machine) - 12 (15 kg) x 3
• DB shrugs - 12 (22.5 kg DB each side) x 3

Finisher

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