Workout on July 22, 2025

Back, traps & cardio workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings

Back Workout

• Workout 1
• DB alternate rows - 12 (15 kg each side) x 3
• Seated wide cable rows (cable machine) - 12 (30 kg, 35 kg, 40 kg)
• Workout 2
• Kneeled down straight arm lat pulldown - 12 (40 kg) x 3
• Workout 3
• Lat pull down (front & back) - 10 (40 kg) x 3
• Superman (with 1 kg DB each arm) - 12 x 3

Traps workout

• Workout 1
• BB rear shrugs (DL BB) - 12 (7.5 kg each side) x 3
• Plate alternate shrugs - 12 (15 kg each side) x 3

Cardio

• Cycling - 10 mins

Finisher

• Pull ups - 10, 10
• Back stretch
• Hamstring stretch