Monday, January 11, 2016

Monday, January 11th Workout - Push Day

Today I had my training session for Push day. Holy crap I can barely lift my arms and I sweated more than with leg day but I feel really good. Next week will be Pull day but in the meantime I do Leg day on Wednesday and Push day again on Friday (plus I need to throw some cardio in there somewhere).

Push Day: 65 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 15 reps (to be added next time)

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

Cool Down:
Upper body stretch with yellow band

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