Thursday, April 14, 2016

Thursday, April 14th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs Plus Cardio

Today is my longest workout day. 1 1/2 hours for push/pull day and 30 minutes for cardio but I got it done! Tomorrow is "training for a 5K day" so, with the weather promising to be gorgeous, I'm hitting the bike path!

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 35 minutes

Basic Warm up

Workout:
Incline Dumbbell Press on Bench Pyramid - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 10 reps, 10 lbs x 10 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
going back and forth with
Band Row with  Black Band (15-20 lbs)- 5 sets of 20

Incline Dumbbell Pec Flies on Bench with 5 lb dumbbells - 4 sets of 15
going back and forth with
One Arm Row with 15 lb dumbbells - 4 sets of 15 reps

Tricep Kickback with Blue Band (4-6 lbs)   - 5 sets x 20 reps
going back and forth with
Rear Delt Flies with 3 lb dumbbells - 4 sets x 15 reps

Opposite Toe Reach (Abs) - 10 sets x 10 reps
going back and forth with
6 inch Leg Raises (Lower Abs) -  1 x 12 sec, 9 x 10 sec

Superman with Heel and Elbow Squeezes - 4 sets x 10 reps

Cool Down:
full body stretch

Cardio: 30 minutes

"Leslie Sansone Just Walk - Walk Off Fat Fast: 30 Minute Big-Burn Walk"

Fitbit info:
time: 30 minutes, distance: 1.91 miles, steps: 3,771 calories burned: 201

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