Workout on February 4, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Chest Workout - 30-90 secs rest b/w sets
• Inclined chest press (smith machine) - 20 (10 kg es), 15 (20 kg, 30 kg)
• Flat dumbbell press                            - 15 (10 kg, 15 kg, 17.5 kg)
• Flat dumbbell flys                              - 15 (5 kg, 7.5 kg, 7.5 kg)
• Pec flys (machine)                             - 15 (36 kg, 41 kg, 45 kg)
3. Triceps Workout - 30-90 secs rest b/w sets
• Cable push downs                          - 15 (27 kg, 32 kg, 36 kg)
• Cable Overhead Tricep Extension - 15 (27 kg, 32 kg, 32 kg)
• Dumbbell kickbacks                      - 15 (7.5 kg) x 4
• Seated dips                                     - 15 (45 kg, 50 kg), 12 (55 kg)
4. Finisher - 30-90 secs rest b/w sets
• Diamond push ups - 10,10, 10
• Double bar dips      - 10
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