Workout on November 13, 2025

Push hypertrophy + HSPU

Location: Rama-Mandira Gym

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

Warm-up

• Calf-raises -> Good mornings
• Shoulder warm up
• Push-ups - 8 x 2

HSPU progression

• Wall handstand hold - 30 secs, 30 secs
• Pike push-ups (3-0-1-0) - 8, 8, 8 (elevated)

Workout

• Flat BB bench press (DL BB) (3-1-2-1) - 8 (12.5 kg each side) x 3
• DB incline press (3-1-2-1) - 10 (12.5 kg DB each arm) x 3
• Super set (2-0-1-0)
• Cable flys (fly machine) - 12 (45 kg) x 3
• Overhead cable triceps extension - 12 (25 kg) x 3

Finisher

• Chest stretch
• Shoulder stretch
• Triceps stretch
• Wrist stretch