Workout on March 12, 2025

Full body 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
• Shoulder warm-up

Workout

• Workout 1
• Flat bench BB press - 12 (15 kg each side, 20 kg)
• Straight arm pullover - 12 (12.5 kg plate, 12.5 kg)
• Plate rear shrug - 12 (12.5 kg plate each side, 12.5 kg)
• Workout 2
• Inclined DB flys - 12 (12.5 kg each side, 12.5 kg)
• DB rows (both arms) - 12 (12.5 kg DB each side, 12.5 kg)
• Workout 3
• Seated plate front raise - 12 (7.5 kg plate, 7.5 kg)
• Forward Lunges - 12 (12.5 kg DB each side, 12.5 kg)
• Workout 4
• Leg press - 12 (77 kg, 77kg)
• DB shoulder press - 12 (12.5 kg DB each side, 12.5 kg)
• Workout 5
• Cable upright rows - 12 (20 kg, 20 kg)
• Donkey calf raises - 15, 15
• Workout 6
• Sit squats - 12, 12
• Cable triceps extensions - 12 (20 kg, 20 kg)
• DB curl - 12 (10 kg DB each side, 10 kg)
• Workout 7
• Over head DB toe walk - 12 (10 kg DB each side, 10 kg)
• Over head DB heel walk - 12 (10 kg DB each side, 10 kg)
• Workout 8
• Back dips - 12, 12
• Hammer curl - 12 (10 kg DB each side, 10 kg)

Finisher

• Back stretch
• Hamstring stretch
• Calf stretch