Workout on August 7, 2025

Shoulder & triceps workout

Location: Rama-Mandira Gym

Warm-up

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

Shoulder Workout

• BB military press (deadlift BB) - 12 (7.5 kg each side), 20 (5 kg), 20 (5 kg)
• Seated hammer DB press - 12 (10 kg each side), 20 (5 kg), 20 (5 kg)
• Lateral DB raises - 12 (5 kg each side), 20 (2.5 kg), 20 (2.5 kg)
• Rear delt flys (machine) - 12 (65 kg), 20 (40 kg), 20 (40 kg)
• Wide grip upright rows (deadlift BB) - 12 (2.5 kg each side), 20 (0 kg), 20 (0 kg)

Triceps workout

• Cable pushdown (straight bar) - 12 (45 kg), 20 (30 kg), 20 (30 kg)
• Cable overhead extension (rope) - 12 (25 kg), 20 (15 kg), 20 (15 kg)
• Reverse hold DB kickback - 15 (2.5 kg each side) x 3

Finisher

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