Workout on January 13, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Shoulder workout - 30-90 secs rest b/w sets
• Shoulder press (machine) - 15 (10 kg es, 10 kg, 15 kg)
• Dumbbell lateral raises     - 15 (5kg dumbbell each hand) x 4
• Upright row                       - 10 (10 kg es) x 3
• Reverse fly                        - 15 (36 kg), 12 (41 kg), 9 (45 kg)
• Cable face pulls                 - 15 (27 kg, 36 kg, 41 kg)
• Shoulder shrugs                 - 15 (25 kg dumbbell each hand, 30 kg, 30 kg)
3. Finisher - 30-90 secs rest b/w sets
• Abs crunches (10 kg plate) - 25, 25, 25, 25
• Pike push-ups                      - 10, 10, 10
4. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Halasana
• Splits - 1 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

Note:

*es - each side