Monday, May 9, 2016

Monday, May 9th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

No cardio today. Tired and sore from yesterday but will mostly add it to leg day tomorrow. I also added 5 pound ankle weights to both the calf raises and the falling leaf.

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 1 hour

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 10 pound dumbbells - 5 sets of 15
going back and forth with
Falling Leaf with 5 lb ankle weights holding 5 lb dumbbell - 5 sets of 10

Heel to Toe Slow Walk Across the Living Room - 6 sets across

Standing Behind-the-Back Forearm Curl with 3 lb dumbbells - 3 sets of 15
going back and forth with
Forearm In Front Extensions with 3 lb dumbbells - 3 sets of 15

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

Glute Bridge/Hip Raises (with 25 lb dumbbell on hips) - 4 sets of 15 reps
going back and forth with
"Dead Bug" - 4 sets of 10 reps

Cool Down:
Full Body Stretch

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