Tuesday, April 5, 2016

Tuesday, April 5th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs

Okay, I finally finished out a full Phase 2 workout week! Tomorrow I start all over again with Push/Pull Day A!

Accessory Day B - Calves, Shoulders, Forearms & Abs - 1 hour

Basic Warm Up

Workout:
Seated Calf Raises with 10 lb Dumbbells on Thighs - 4 sets x 20 reps
going back and forth with
Standing Calf Raises holding 10 lb weights - 4 sets of 20

Band Face Pulls with Blue Band (4-6 lbs) 4 sets of 20
going back and forth with
Seated Overhead Press - 4 sets total:
set one: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set two: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set three: 8 lb DB - 1x8, 5 lb DB - 1x8, 3 lb DB - 1x12
set four: 8 lb DB - 1x6, 5 lb DB - 1x8, 3 lb DB - 1x12

Seated Forearm Curl with 3 lb dumbbells - 4 sets of 15 reps
going back and forth with
Bicycle Crunch - 10 sets x 10 reps

Cool Down:
Full Body Stretch

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