Workout on July 21, 2025

Chest & Biceps Workout

Location: Rama-Mandira Gym

Warm-up

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

Chest Workout

• Workout 1
• Inclined DB press - 12 (17.5 kg each side, 20 kg, 22.5 kg)
• Seated chest flys (machine) - 12 (65 kg, 70 kg, 75 kg)
• DB pullover - 12 (20 kg) x 3
• Workout 2
• DB cross body raise - 12 (5 kg each side) x 3
• Slow Hammer DB flat press - 10 (15 kg each side) x 3

Biceps Workout

• Workout 1
• DB curls
• 5 kg   - 7, 7, 7
• 7.5 kg - 7, 7, 7
• 10 kg  - 7, 7, 7
• Workout 2
• Plate curls - 8 (20 kg plate) x 3
• Forearm workout

Finisher

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