Workout on September 26, 2025

Chest, back & biceps workout

Location: Rama-Mandira Gym

Warm-up

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

Chest Workout

• Flat bench press - 12 (20 kg, 20 kg, 25 kg)
• Seated chest flys (machine) - 12 (50 kg) x 3
• Double bar dips - 12 x 3

Back workout

• Lat pull downs - 12 (35 kg, 35 kg, 40 kg)
• BB rows (DL BB) - 12 (5 kg each side) x 3
• BB Deadlift (DL BB) - 10 (15 kg each side) x 3

Biceps workout

• Preacher BB curls - 12 (5 kg each side) x 3
• DB hammer curls - 12 (5 kg DB each side) x 3

Finisher

• Floor stretches
• Back stretch
• Hamstring stretch