Workout on April 4, 2025

Chest & Triceps 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
• Inclined BB bench press - 12 (15 kg each side, 22.5 kg, 22.5 kg)
• Single DB tricep extension - 12 (12.5 kg DB) x 3
• Workout 2
• Inclined DB press - 12 (10 kg each side) x 3
• Skull crushers - 12 (5 kg each side) x 3
• Workout 3
• Flat bench BB press - 12 (15 kg each side) x 3
• Triceps DB kick back - 12 (5 kg) x 3
• Workout 4
• Cable flys (level 7) - 12 (15 kg each side) x 3
• Rope pushdowns - 12 (25 kg) x 3
• Workout 5
• Slow double bar dips - 7, 7, 7
• Slow push ups - 7, 7, 7

Finisher

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