Workout on August 13, 2025

Back & traps workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings

Back Workout

• Workout 1
• DB alternate rows - 10 (17.5 kg each side), 20 (10 kg), 20 (10 kg)
• Seated wide cable rows - 10 (40 kg), 20 (25 kg), 20 (25 kg)
• Workout 2
• Kneeled down straight arm lat pulldown - 12 (40 kg), 20 (25 kg), 20 (25 kg)
• Workout 3
• Lat pull down (front & back) - 10 (40 kg), 20 (25 kg), 20 (25 kg)
• Superman - 12 (1 kg DB each arm), 20, 20

Traps workout

• Workout 1
• BB rear shrugs (DL BB) - 12 (7.5 kg each side), 20 (7.5 kg), 20 (7.5 kg)
• Plate alternate shrugs - 12 (15 kg each side), 20 (12.5 kg), 20 (12.5 kg)

Finisher

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