Workout on December 22, 2020

Upper Body workout

1. Warm-up
• Cycling - 15 mins, Level 12
• Eye to toe rotation
• Squats - 10
2. Chest workout - 30-90 secs rest b/w sets
• Inclined barbell press - 15 (15 kg es, 20 kg es), 12 (25 kg es)
• Flat dumbbell press    - 15 (10 kg dumbbells, 12.5 kg, 15 kg)
• Flat dumbbell flys      - 15 (7.5 kg dumbbells, 7.5 kg, 10 kg)
• Pec flys (machine)     - 15 (27 kg, 36 kg, 45 kg)
3. Triceps workout - 30-90 secs rest b/w sets
• Seated overhead dumbbell triceps extension - 15 (10 kg, 12.5 kg, 15 kg)
• Triceps push down (cable machine)              - 15 (32 kg) x 3
• Triceps push back                                          - 15 (5 kg dumbbell each hand, 7.5 kg, 10 kg)
• Seated dips (machine)                                   - 15 (41 kg) x 3
4. Finisher - 30-90 secs rest b/w sets
• Banded push-ups - 5 x 3
• Banded dips         - 5 x 3
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana

Note:

*es - each side