Workout on November 3, 2025

Push + Planche

Location: Rama-Mandira Gym

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

Warm-up

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

Planche progression

• Planche lean against wall (45 secs rest b/w) - (10 - 15secs) x 4
• Tuck planche attempts (60 secs rest b/w) - 2s, 2s, 3s

Workout

• Weighted dips (3-0-1-0) - 6 (15 kg DB) x 3
• Incline BB press (DL BB) (3-1-2-1) - 8 (15 kg each side) x 3
• Seated DB overhead press (3-1-2-1) - 10 (7.5 kg DB each side) x 3
• Super set (3-1-2-1)
• Lateral DB raises - 12 (2.5 kg DB each side) x 3
• Triceps pushdown (cable machine) - 12 (25 kg) x 3

Finisher

• Floor stretches
• Side squats
• Back stretch
• Hamstring stretch
• Calf stretch