Workout on January 18, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Chest Workout - 30-90 secs rest b/w sets
• Inclined chest press (machine) - 20 (10 kg es), 15 (20 kg, 25 kg)
• Flat dumbbell press                  - 15 (10 kg, 12.5 kg, 15 kg)
• Flat dumbbell flys                    - 15 (5 kg, 7.5 kg), 12 (10 kg)
• Declined dumbbell press          - 15 (10  kg, 12.5 kg, 15 kg, 20 kg)
• Pec flys (machine)                    - 15 (41 kg, 45 kg), 12 (50 kg)
3. Triceps Workout - 30-90 secs rest b/w sets
• Cable push downs                          - 15 (32 kg, 36 kg, 36 kg)
• Cable Overhead Tricep Extension - 15 (27 kg) x 3
• Dumbbell kickbacks                      - 15 (5 kg) x 4
• Seated dips                                     - 15 (50 kg) x 3
4. Finisher - 30-90 secs rest b/w sets
• Diamond push ups - 10
• Push-ups                 - 5, 5, 5
• Double bar dips      - 5, 5, 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
• Splits - 2 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