Workout on November 14, 2025

Pull hypertrophy

Location: Rama-Mandira Gym

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

Warm-up

• Calf-raises -> Good mornings
• Scapula pulls - 10
• Shoulder circles

Workout

• Deadlift (2-0-1-0) - 5 (20 kg each side, 35 kg, 40 kg)
• Pull-ups (3-1-2-1) - 8, 8, 7
• Lat pull downs (3-1-2-1) - 10 (35 kg) x 3
• Super set (2-0-1-0)
• Cable rows (rope handle) - 12 (20 kg) x 3
• Rear delt flys (flyes machine) - 12 (50 kg) x 3

Finisher

• Lats stretch
• Back stretch
• Hamstring stretch
• Dead hang - 30 secs