Workout on January 15, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Workout - 30-90 secs rest b/w sets
• Inclined chest press (machine) - 15 (10 kg es, 15 kg, 17.5 kg)
• Pec flys (machine)                    - 15 (32 kg, 36 kg, 41 kg)
• Lat pull-downs                          - 15 (15 kg es, 30 kg es, 30 kg es)
• Seated rows                               - 15 (15 kg es) x 3
• Barbell Bicep curls                    - 15 (5 kg es) x 3
• Hammer curls                            - 15 (5 kg dumbbells) x 3
• Single arm dumbbell triceps extension - 15 (5 kg, 7.5 kg, 7.5 kg)
• Seated dips                                 - 15 (41 kg, 45 kg, 50 kg)
3. Finisher - 30-90 secs rest b/w sets
• Double bar dips      - 10, 10, 10
• Pull-ups                  - 10, 10, 9
• Nordic curls (half) - 5, 4, 3
4. 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