Workout on September 13, 2020

 

 Sunday workout

1. Warm-up
• Cycling - 15 mins
• Eye to toe rotation
• Squats - 10
2. Workout - 30-60 secs rest b/w sets
• Flat bench press                 - 25 x 3 (5 kg es)
• Triceps pull down              - 15 x 3 (23 kg)
• Lat pull-downs                   - 25 (10 kg es), 20 (10 kg es), 20 (10 kg es)
• Rowing machine                - 15 x 3 (10 kg es)
• Bicep curls machine           - 15 x 3 (14 kg)
• Lateral dumbbell raises      - 15 x 3 (5 kg dumbbell)
• Leg extensions                    - 20 x 3 (23 kg)
• Hanging knee-up, L-sit raise, leg raiser - 5, 5, 4
• Hanging around the world  - 3 (es) x 3
• Dragon flag negatives         - 5 x 3
• Declined crunches               - 10 (10 kg plate), 10 x 2 (20 kg plate)
3. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 3 reps
• Splits - 3 sets
• 20 side squats
• Side split hold - 10 seconds
• Front bend while sitting in side split position - 15 reps
• Butterfly full stretch
• Butterfly position front bend - 10 reps