Workout on January 9, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Back workout - 30-90 secs rest b/w sets
• Lat pull-downs - 20 (15 kg es), 15 (30 kg es), 10 (45 kg es)
• Seated rows - 15 (32 kg, 36 kg, 41 kg)
• Dumbbell rows - 15 (15 kg dumbbell), 12 (20 kg), 9 (25 kg)
• Dead lift - 15 (15 kg es), 10 (25 kg es) x 2
3. Biceps workout - 30-90 secs rest b/w sets
• Bicep curls - 15 (7.5 kg dumbbell, 10 kg, 10 kg)
• Bicep cable curls - 15 (23 kg, 27 kg), 12 (32 kg)
• Bicep preacher curls (machine) - 15 (18 kg, 23 kg), 10 (27 kg)
• Hammer curl - 15 (10 kg each hand) x 2, 10 (10 kg)
4. Finisher - 30-90 secs rest b/w sets
• Pull-ups     - 6 (15 kg dumbbell), 5 (20 kg), 4 (20 kg)
• Muscle-ups - 3
• Box jumps
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 - 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