Monday, March 21, 2016

Monday, March 21st Workout - Push/Pull Day - Back, Biceps, Triceps, Shoulders & Chest

Today I started Phase 2 of my workouts with my trainer and, wow, I can barely move my arms! I actually learned three days today and will learn the last three next week.

This workout plan has me exercising seven days a week but two of those days don't seem to use weights at all and, frankly, I need this challenge! The other workout was getting too easy even with me upping reps and weights.

Also, in a lot of these exercises I'm not working towards a preplanned number of reps, I'm working to failure which pushes me even harder. My goal if to push a little harder with every workout. Today was a hard day so tomorrow should be an easier one!

Push/Pull Day - Back, Biceps, Triceps, Shoulders & Chest

Warm Up:
Arms circles
Arms back and forth, up and down, etc

Workout:
Push Ups (against sink) - 1 set of 20, 1 set of 16 & 1 set of 14 going back and forth with
Prone Row with 10 lb dumbbells - 1 set of 20, 2 sets of 15

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 7, 1 set of 8 & 1 set of 7 going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 2 sets of 10 & 1 set of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) - 1 set of 8, 1 set of 7 & 1 set of 6 going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 3 sets of 10 reps

Basic Plank - 1x23 seconds, 1x16 sec, 1x14 sec, 1x10 sec, 2x8 sec going back and forth with
Superman - 1x60 sec, 1x50 sec, 1x45 sec, 2x40 sec, 1x35 sec

Cool Down:
full body stretch

No comments:

Post a Comment