Workout on September 7, 2026

Lower body workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings

Strength Workout

• Squats - 20 x 4
• Single leg step-ups - 10 (each leg) x 3
• Leg press - 10 x 3
• Leg extension - 10 (each leg, 30 kg), 10 (40 kg), 10 (50 kg)
• Swiss ball leg curls - 10 x 3
• Seated calf raises - 20 x 3

Finisher

• Quad stretch
• Hamstring stretch
• Cossack squat hold

Note

• I strained my right shoulder yesterday while lifting Ganesha idol, so avoiding any upper body workouts for few days.