Sunday, June 19, 2016

Sunday, June 19th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs

Wow... this workout took an hour and 40 minutes today, ten minutes longer than normal but I changed a couple of things to make them harder and, like I've been doing all week, really focused on making each set and rep count!

The things I changed were I added 3 pound dumbbells to the Superman exercise at the end and I made the dumbbell pec fly on the ball into a pyramid system like the dumbbell press is (you can see it all below).

On top of that my thighs still kill from leg day and, basically, I can not wait to chow down on some serious protein! Luckily Charles is bbq'ing so it'll be ready soon!

Tomorrow is a full official 5K training day so I'm either doing the entire 5K length on the bike path or one of the Walk Away the Pound DVDs depending on what the heat and humidity is like. Hoping for my thighs to hurt just a little bit less tomorrow!

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 40 minutes

Basic Warm up

Workout:
Incline Dumbbell Press on Bench Pyramid - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 12 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
going back and forth with
Band Row with  Black Band (15-20 lbs)- 4 sets of 20

Incline Dumbbell Pec Flies on Ball with 5 lb dumbbells - 5 lbs x 20 reps, 8 lbs x 12 reps, 10 lbs x 10 reps, 8 lbs x 12 reps, 5 lbs x 15 reps
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) -   4 reps x 8 sec, 4 reps x 7 sec, 2 reps x 6 sec

Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 4 sets x 10 reps

Cool Down:
full body stretch

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