Workout on November 21, 2020

Upper Body workout

1. Warm up
• Elliptical - 15 mins, level 12, 1.7 km
2. Workout - 30-60 secs rest b/w exercises
• Super set 1 - 3 sets
• Upper chest machine - 15 (5 kg es)
• Push-ups                    - 10
• Super set 2 - 3 sets
• Lat pull-downs      - 15 (15 kg es)
• Weighted pull-ups - 5 (10 kg dumbbell)
• Super set 3 - 3 sets
• Seated Dips       - 15 (41 kg)
• Double bar dips - 7
• Super set 4 - 3 sets
• Straight barbell curls - 15 (2.5 kg es)
• Chin-ups                    - 5
• Hammer curls - 10 (7.5 kg dumbbell each hand) x 3
3. Finisher
• Side ab crunches on machine               - 15 (15 kg) x 3
• Finger push-ups                                    - 10
• Fist push-ups                                         - 10
• Clap push-ups                                        - 10
• Side abs on inclined plane (each side)  - 15 (10 kg plate) x 3
• Monkey bar                                           - 3 sets
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Pigeon pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 3 reps
• Rocking and Halasana
• 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