Workout on August 12, 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 (12.5 kg, 12.5 kg)
• Seated chest flys (machine) - 12 (75 kg), 20 (50 kg, 50 kg)
• DB pullover - 12 (20 kg), 20 (15 kg, 15 kg)
• Workout 2
• DB cross body raise - 12 (5 kg each side), 20 (2.5 kg, 2.5 kg)
• Hammer DB flat press - 12 (15 kg each side), 20 (10 kg, 10 kg)

Biceps Workout

• DB curls - 12 (10 kg each side), 20 (7.5 kg), 20 (7.5 kg)
• Plate curls - 12 (20 kg plate), 20 (15 kg), 20 (15 kg)
• Forearm workout

Finisher

• Double bar dips - 10
• Push ups - 20
• Shoulder stretches
• Back stretch
• Hamstring stretch
• Calf stretch