Wednesday, May 18, 2016

Wednesday, May 18th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs

This workout went really well. I added 5 pound ankle weights to the calf exercises but my knee started acting up towards the end so I didn't end up doing cardio today. Tomorrow may be a day off depending on how I feel and how much I have to do and then I start the workout week all over again on Friday!

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

Basic Warm Up

Workout:
Seated Calf Raises with 5 lb ankle weights holding 10 lb Dumbbells on Thighs - 3 sets x 20 reps, 1 set x 18 reps
going back and forth with
Band Face Pulls with Blue Band (4-6 lbs) - 2 sets of 16 reps, 2 sets of 14 reps

Standing Calf Raises with 5 lb ankle weights holding 10 lb weights - 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 - 1x14
set two: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x14
set three: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x14
set four: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x14

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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