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workout.md

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Workout plan:

Mobility

  • World greatest stretch
  • Mountain to cobra
  • Cat & camel
  • Ankle mobility
  • Ankle rotation
  • Calf raises
  • Wrist rotation
  • Wrist mobility
  • Shoulder rotation
  • Dynamic chest stretch
  • Chest opener
  • Hip circle

    • Cardio / Warmup

  • 500 Skiping
  • 20+ Jumping jacks

    • Exercices

    Mon / Thu Thu / Fri Wed / Sat
    Cheast: Back: Arms+Tri:
    1.Pushups
    2.Dummbell press
    3.Dumbell flys
    4.Dumbell pullover    		 1.Dummbell bent over row
    2.Single arm dummbell row
    3.Dummbell Deadlift
    4.Supermans    		 1.Bicep curls
    2.Hammer curls
    3.Focus bicep curls
    4.Trisups kick back
    5.Trisups extension
    Shoulders: Core: Legs:
    1.Seated military press
    2.Arnold press
    3.Lateral raise
    4.upright row    		 1.Leg raise
    2.Russian twist
    3.plank 60 sec
    4.Dummbell side bent    		 1.Bulgarian split squat
    2.Side lunges
    3.Walking lunges
    4.Dummbell RDL

    CoolDown:

  • Hamstring & calf
  • Quadriceps
  • Glute stretch
  • Adductor stretch
  • Oblique stretch
  • Ankle inner hold hamstring stretch
  • Lat muscle stretch
  • Deltoid stretch
  • Triceps stretch
  • Neck stretch
  • Scapula & lat stretch
  • Full split
    •