Workout on July 17, 2025

Shoulder & triceps workout

Location: Rama-Mandira Gym

Warm-up

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

Shoulder Workout

• BB military press (deadlift BB) - 12 (7.5 kg each side) x 3
• Seated hammer DB press - 12 (7.5 kg each side, 7.5 kg, 10 kg)
• Lateral DB raises - 12 (5 kg each side) x 3
• Cable rear flys - 12 (5 kg each side)
• Rear delt flys (machine) - 12 (60 kg, 65 kg)
• Wide grip upright rows (deadlift BB) - 12 (0 kg each side, 2.5 kg, 2.5 kg)

Triceps workout

• Cable pushdown (straight bar) - 12 (35 kg, 40 kg, 45 kg)
• Cable overhead extension (rope) - 12 (25 kg) x 3
• Reverse hold DB kickback - 15 (2.5 kg each side) x 3

Finisher

• Floor stretches
• Back stretch
• Hamstring stretch
• Calf stretch