Workout on January 7, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Shoulder workout - 30-90 secs rest b/w sets
• Arnold press                 - 15 (es, 7.5 kg dumbbell each hand, 10 kg, 12.5 kg)
• Barbell front raises       - 15 (0 kg es, 0 kg, 2.5 kg)
• Dumbbell lateral raises - 15 (5kg dumbbell each hand) x 3
• Reverse fly                    - 15 (27 kg, 32 kg), 10 (36 kg)
• Shoulder shrugs             - 15 (25 kg dumbbell each hand, 30 kg, 30 kg)
3. Finisher - 30-90 secs rest b/w sets
• Single leg step downs (5 kg plate in hand) - 5 (each leg) x 2, 4 (each leg)
• Muscle-ups - 5
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
• Tuck L-sit to tuck planche
• 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