Monday, April 25, 2016

Monday, April 25th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio

Wow... after four days of not working out (due to knee issues and illness) my body could definitely tell!

Some of my reps went up (push ups and prone row), some stayed the same (triceps), some felt very hard and went down (biceps) and my time on the plank and the superman was horrible, but, I'm back at it and that's what counts!

As you can see I started the week fresh with Push/Pull Day A instead of going ahead with leg day which will give my knee two extra days of rest and then I'll be wearing a knee brace for the upcoming workouts. I also managed some cardio today but that too was slower and shorter than normal but much better than nothing.

I'm going to work very hard on not missing this many workouts days in a row again!

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  1 hour

Basic Warm up

Workout:
Push Ups (against sink) -1 sets of 24, 1 set of 22 and 1 set of 20
going back and forth with
Prone Row with 10 lb dumbbells - 1 set of 22 and 2 sets of 20

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 12 and 2 sets of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 14 and 2 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) - 1 sets of 8, 1 set of 6 and 1 set of 5
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 10 and 1 set of 8

Basic Plank - 1x34 seconds, 1x21 sec, 1x19 sec, 1x18 sec, 1x15 sec & 1x13 sec
going back and forth with
Superman - 1x40 sec, 1x34 sec, 1x31 sec, 1x30 sec, 1x20 sec & 1x22 sec

Cool Down:
full body stretch

Cardio: 30 minutes

"Leslie Sansone Walk Away the Pounds: 2-Mile Brisk Walk:"

Fitbit info:
time: 30 minutes, distance: 1.96 miles, steps: 3,820 calories burned: 193

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