Workout on September 24, 2025

Legs, shoulder & triceps workout

Location: Rama-Mandira Gym

Warm-up

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

Legs Workout

• BB Squats (smith machine) - 12 (15 kg each side) x 3
• Leg extensions (machine) - 12 (32 kg) x 3
• Leg curls (machine) - 12 (36 kg) x 3
• BB calf raises (smith machine) - 15 (20 kg each side) x 3

Shoulder workout

• BB military press (DL BB) - 12 (5 kg) x 3
• BB upright rows (DL BB) - 12 (0 kg) x 3
• Lateral DB raises - 12 (5 kg DB each side) x 3

Triceps workout

• Cable pushdown (straight bar) - 12 (25 kg) x 3
• Back dips - 12 x 3

Finisher

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