Workout on February 2, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Shoulder Workout - 30-120 secs rest b/w sets
• Shoulder press (Machine) - 20 (5 kg es), 15 (7.5 kg es), 11 (10 kg es)
• Dumbbell shoulder press  - 15 (7.5 kg each hand) x 3
• Dumbbell lateral raises     - 15 (5 kg each hand) x 3
• Dumbbell front raises       - 15 (5 kg each hand) x 3
• Cable face pulls                - 15 (27 kg, 32 kg, 36 kg)
• Reverse flys                      - 15 (27 kg, 32 kg), 10 (36 kg)
• Trap bar shrugs                 - 15 (15 kg es, 25 kg es, 30 kg es)
3. Finisher - 30-90 secs rest b/w sets
• Rotator cuff exercises
• External rotation
• Internal rotation
• Others
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
• 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