Workout on March 24, 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
• Shoulder warm-up

Workout

• Workout 1
• BB rows - 12 (12.5 kg each side) x 3
• BB Wide curls - 12 (5 kg each side) x 3
• Workout 2
• Single arm DB rows - 12 (12.5 kg DB) x 3
• Preacher BB curls - 12 (5 kg each side), 10, 10
• Workout 3
• Lat pull downs - 12 (40 kg, 45 kg, 50 kg)
• Zottman curls - 8 (5 kg DB each side), 8, 10
• Workout 4
• Deadlifts - 10 (15 kg each side) x 3
• Forearm workout - 15 x 3

Finisher

• Running - 5 mins - 7.5 speed
• Back stretch
• Hamstring stretch
• Calf stretch