Tuesday, May 17, 2016

Tuesday, May 17th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs

I finally did Push/Pull Day B again. It's my longest workout at 1 1/2 hours and it felt great to finally do it! I also moved my pec fly to the ball. I had to get a bigger ball and it made a huge difference because the other one really made my back hurt so that I had to keep this workout on the bench.

Tomorrow is "training for a 5K day" but because I'm so off on my workouts I plan to do Accessory Day B with a DVD (most likely) for the 5K training.

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 30 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, 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 Ball 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) -  10 sets x 10 seconds each

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

Cool Down:
full body stretch

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