Friday, January 29, 2016

Friday, January 29th Workout - Push Day - Chest, Shoulders & Triceps Plus Abs

Ahhhhh... my day just doesn't feel complete without some kind of work out! I pushed myself a little harder today. I upped the band for the oblique abs twist and did 3 sets of 15 reps instead of 10 reps for the first 2 ab exercises and then added an extra set of reps for the basic crunch.

The only thing I seem to be having issues with is the tricep band pull down. Instead of being able to do more reps I've had to drop it back to 10 reps a set and it's very, very hard to even do that. I'm still doing all the reps I'm supposed to, I'm just breaking them up and doing more sets of them but I can't figure out why every other exercise is getting easier except for this one.

In any case, tomorrow and half of Sunday I'll be in Mass with Sarah for my belated birthday mall visit (planning on hitting 10,000 steps tomorrow for the mall) and I'm bringing a stretching DVD with me for us to try out so I'll probably be back to the trainer-planned workouts on Monday!

Push Day - Chest, Shoulders & Triceps Plus Abs: 1 hour, 25 minutes

Warm Up:
Arms circles
Arms back and forth, up and down, etc
"Fists of fire"
Band Pulls with yellow band (2-4 lbs) - 3 sets of 20 reps

Workout:
Push Ups (against sink) - 4 sets of 10 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 6 sets of 10 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 15 reps going back and forth with
Bent Over Row (standing) with black band (15-20 lbs) - 3 sets of 15 reps
Front Raise with 3 lb dumbbells - 3 sets of 15 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps

Abs:
Psoas - Leg Lift with 3 second hold - 3 sets of 15 reps
Standing Oblique Twists with green band (10-12 lbs) -  3 sets of 15 reps
Basic Crunch with hands reaching to knees - 6 sets of 10 reps

Cool Down:
Upper body stretch with yellow band

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