Workout on January 6, 2021

Full Body workout

1. Warm-up
• Small jumps
2. Workout - 30-90 secs rest b/w sets
• Chest flys in machine               - 15 (27 kg) x 3
• Lat pulldowns                           - 15 (36 kg) x 3
• Bicep cable curl                        - 15 (23 kg) x 3
• Tricep cable pushdown             - 15 (23 kg) x 3
• Shoulder press (machine)         - 15 (5 kg es) x 2, 12 (5 kg es)
• Leg extension                            - 15 (27 kg) x 3
• Straight leg dumbbell dead lift - 15 (10 kg dumbbell each hand) x 3
• Hanging leg raises                     - 10 (5 kg dumbbell) x 4
3. Finisher - 30-90 secs rest b/w sets
• Push-ups                               - 10 x 2
• Pull-ups                                 - 5 x 2
• Supported one arm chin-ups - 3 (each side)
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