Workout on February 5, 2021

Upper Body workout

1. Warm-up
• Skipping - 8 minutes
2. Back Workout - 30-120 secs rest b/w sets
• Lat pull-downs                          - 15 (15 kg es, 30 kg es, 45 kg es)
• Seated rows                               - 15 (15 kg es, 22.5 kg es), 12 (30 kg es)
• Cable pulldown back                - 15 (32 kg), 12 (36 kg) x 2
• Deadlifts                                    - 15 (15 kg es), 12 (30 kg es), 4 (45 kg es), 2 (45 kg es)
3. Biceps Workout - 30-120 secs rest b/w sets
• One arm loaded other arm curls - 15 (each arm, 7.5 kg dumbbells) x 3
• Zigzag bar Bicep curls               - 10 (10 kg es), 9, 8
• Hammer curls                            - 15 (7.5 kg dumbbells) x 2, 12 (7.5 kg)
• Concentrated curls (each arm)  - 10 (7.5 kg dumbbell) x 3
4. Finisher - 30-90 secs rest b/w sets
• Pull-ups             - 5
• Chin-ups            - 5, 5
• Archer chin-ups - 3 (each side)
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Reverse table pose
• 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