Workout on November 11, 2025

Pull + OAP

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/bb714a93-5c6a-45ee-8fa0-e71772db05ca

Warm-up

• Calf-raises -> Good mornings
• Scapula pulls
• Dead hangs
• Shoulder warm up

OAP progression

• Archer pull ups (3-0-1-0) - 5, 4, 4, 3

Workout

• Weighted pull-ups (3-0-X-0) - 5 (7.5 kg DB) x 3
• Underhand BB rows (DL BB) (3-1-2-1) - 8 (10 kg each side) x 3
• Super set (3-1-2-1)
• Face pulls (cable machine) - 12 (10 kg) x 3
• DB preacher curls - 12 (5 kg each side), 10 (5 kg), 12 (5 kg)

Finisher

• Lat stretch
• Biceps stretch
• Dead hang - 30 sec
• Shoulder stretch