Workout on May 30, 2025

Shoulder & 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, 7.5 kg, 7.5 kg)
• Hanging knee raises - 20 x 3
• Workout 2
• Seated DB hammer shoulder press (together) - 12 (12.5 kg each side) x 3
• High leg raises - 20, 20, 20
• Workout 3
• Zigzag bar upright rows - 12 (5 kg each side) x 3
• Leg pull in (close + wide) - 15 x 3
• Workout 4
• Lateral cable raises (each side) - 12 (5 kg, 5 kg, 5 kg)
• Plank position pelvic twists (each side) - 15 x 3
• Workout 5
• Cable face pulls - 12 (25 kg) x 3
• Rear cable shrugs - 12 (35 kg each side, 35 kg, 45 kg)

Finisher

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