Workout on June 19, 2025

Shoulder & triceps workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Shoulder warm up

Shoulder Workout

• BB military press - 12 (7.5 kg each side) x 3
• Seated hammer DB press - 12 (7.5 kg each side) x 3
• Lateral DB raises - 12 (5 kg each side) x 3
• Cable rear flys - 10 (5 kg each side)
• Rear delt flys (machine) - 12 (60 kg) x 2
• Wide grip upright rows - 12 (5 kg each side) x 3

Triceps workout

• Cable pushdown (straight bar) - 12 (25 kg, 30 kg, 40 kg)
• Cable overhead extension (rope) - 12 (20 kg) x 3
• Reverse hold DB kickback - 15 (2.5 kg each side) x 3

Finisher

• Floor stretches