Workout on July 18, 2025

Compound Workout

Location: Rama-Mandira Gym

Warm-up

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

Workout

• BB squats
• Warm up - 12 (7.5 kg each side)
• Main sets - 10 (20 kg), 10 (35 kg), 8 (42.5 kg), 6 (50 kg supported)
• BB deadlift
• Warm up - 10 (7.5 kg each side)
• Main sets - 10 (20 kg), 8 (35 kg), 3 (20 kg slow), 3 (20 kg slow), 3 (42.5 kg), 2 (50 kg)
• BB bench press
• Warm up - 12 (7.5 kg each side)
• Main sets - 10 (20 kg), 8 (35 kg supported), 6 (42.5 kg supported)

Finisher

• Stretches