Workout on March 27, 2025

Legs & Core 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
• Behind head BB shoulder press - 12 (7.5 kg each side) x 3
• Hanging knee raises - 12 x 3
• Workout 2
• DB shoulder press (one side at a time) - 12 (12.5 kg each side) x 3
• High leg raises - 12 x 3
• Workout 3
• Zigzag bar upright rows - 12 (5 kg each side) x 3
• Leg pull in (close + wide) - 12, 12, 15
• Workout 4
• Lateral cable raises (each side) - 12 (5 kg) x 3
• Plank position pelvic twists (each side) - 15 x 3
• Workout 5
• Face rope pulls - 12 (25 kg) x 3
• DB shrugs - 12 (20 kg each side) x 3

Finisher

• Running
• 10 mins - 7.5 speed
• Back stretch
• Hamstring stretch
• Calf stretch
• Kicks