Monday, February 29, 2016

Monday, February 29th Workout - Push Day - Chest, Shoulders & Triceps Plus Abs

So even though I haven't worked out in a week, I decided to go ahead with upping weights, bands and/or reps for Push Day. It was hard, it was exhausting and it was totally worth it!! My tank top was actually soaked in sweat front and back!

Here's what I changed...

Push ups went to 4 sets of 12 reps instead of 10 (well the last one had to be split into 2 sets of 6 but it's still upped), the tricep band pull down stayed at 60 reps, the seated press went up to 3 sets f 20 instead of 15, bent arm row (on the bench) went to 3 sets of 20 instead of 15, both the front raise and lateral raise went up to 3 sets of 20 instead of 15 and all the abs are at 3 sets of 20 instead of 15 with the obliques now using the heavier black band instead of the green one, except the actual crunch which stayed at 60 reps for now.

I definitely had to take more breaks during the sets but I feel like I got an awesome workout and I'm actually looking forward to leg day tomorrow!

Push Day - Chest, Shoulders & Triceps Plus Abs: 1 hour, 15 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) - 3 sets of 12 reps, 2 sets of 6 (the final ones)
Tricep Band Pull Down with blue band (4-6 lbs) - 4 sets of 15 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 20 reps going back and forth with
Bent Over Row (on inclined bench) with black band (15-20 lbs) - 3 sets of 20 reps
Front Raise with 3 lb dumbbells - 3 sets of 20 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 20 reps

Abs:
Psoas - Leg Lift with 3 second hold - 3 sets of 20 reps
Standing Oblique Twists with black band (15-20 lbs) -  3 sets of 20 reps
Basic Crunch with hands reaching to knees - 1 set of 20 reps, 2 sets of 15 reps, 1 set of 10

Basic Stretch

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