Workout on January 8, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Chest workout - 30-90 secs rest b/w sets
• Flat bench press              -  15 (10 kg es), 14 (20 kg es), 9 (25 kg es)
• Inclined dumbbell press  - 15 (12.5 kg dumbbell each hand, 15 kg), 12 (17.5 kg)
• Flat dumbbell flys           - 15 (5 kg dumbbell each hand, 7.5 kg, 7.5 kg)
• Chest flys (machine)       - 15 (27 kg, 32 kg, 41 kg)
3. Triceps workout - 30-90 secs rest b/w sets
• Triceps dumbbell extension                 - 15 (each hand, 5 kg dumbbell), 15 (7.5 kg) x 2
• Push down (cable)                               - 15 (27 kg, 32 kg), 12 (36 kg)
• Sitting triceps extension (zig-zag bar) - 15 (5 kg es) x 3
• Triceps kickback                                  - 15 (7.5 kg dumbbell each hand, 10 kg, 10 kg) 
4. Finisher - 30-90 secs rest b/w sets
• Push-ups     - 5, 5 (15 kg plate), 5 (22.5 kg), 4 (22.5 kg), 5
• Muscle-ups - 4
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

Note:

*es - each side