Workout on September 10, 2026

Upper body workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings
• Band warmup for shoulder

Workout

• Cable lat pull downs - 10 (90 lbs, 90 lbs, 100 lbs, 100 lbs)
• Single arm Renegade rows - 10 (12 kg KB, 16 kg, 16 kg, 16 kg)
• DB Chest press on ball - 10 (15 lb DB each arm, 20 lb, 25 lb, 30 lb)
• Seated rows - 10 (45 lbs plate each side, 45 lbs, 45 lbs, 45 lbs)

Finisher

• Split stretch
• Dead hang
• Hamstring stretch

Notes

• Yesterday I did some shoulder rehab and complex workouts. Left shoulder pain is showing up from before, but pec tension release using ball and some warm up using bands is useful.