Workout on December 3, 2025

Workout B

Location: Rama-Mandira Gym

https://claude.ai/public/artifacts/080b2bd3-374e-4950-853d-79b57c639b1e

Warm-up

• Calf-raises -> Good mornings
• High knees
• Dead hang - 20s, 20s
• Shoulder warm up

OAP progression

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

Workout

• Deadlifts (2-0-1-0) - 5 (20 kg each side, 35 kg, 40 kg)
• BB seated overhead press (DL BB) (3-1-2-1) - 8 (7.5 kg each side, 7.5 kg), 8 (7.5 kg)
• BB yates rows (DL BB) (3-1-2-1) - 8 (7.5 kg each side) x 3
• Bulgarian splits (each leg) (2-1-1-1) - 10 (5 kg DB each side) x 2

Finisher

• Shoulder stretch
• Lats stretch
• Lower back stretch
• Hamstring stretch
• Quads stretch