Workout on December 23, 2020

Upper Body workout

1. Warm-up
• Cycling - 15 mins, Level 12
• Eye to toe rotation
• Squats - 10
2. Back workout - 30-90 secs rest b/w sets
• Lat pulldowns                      - 15 (20 kg es, 30 kg, 40 kg)
• Seated Wide Rows               - 15 (15 kg es, 25 kg es), 10 (30 kg es)
• Dumbbell Rows (each side) - 15 (15 kg dumbbell, 17.5 kg), 12 (20 kg)
• Cable pull down for back     - 15 (36 kg), 12 (41 kg), 9 (45 kg)
3. Biceps workout - 30-90 secs rest b/w sets
• Zig-zag barbell curls      - 10 (7.5 kg es) x 3
• Preacher curl (machine) - 12 (14 kg) x 3
• Hammer curls                 - 15 (7.5 kg dumbbell each hand) x 2, 12 (10 kg)
4. Finisher - 30-90 secs rest b/w sets
• Band supported chin-ups         - 10
• Band supported wide pull-ups - 5
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
• Tuck L-sit to tuck planche

Note:

*es - each side