Thursday, June 30, 2016

Thursday, June 30th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs Plus 5K Training

Today was a long and satisfying workout day. I actually made a little progress on my 5K training speed and tomorrow is a full 5K training day. That's all I have the energy to write lol.

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 22

Incline Dumbbell Pec Flies on Ball with 5 lb dumbbells - 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
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) -   1 rep x 14 sec, 1 rep x 13 sec, 8 reps x 12 sec

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

Plank - 28 seconds

Cool Down:
full body stretch

5K Training:
1.46 miles (3 minutes slow walk, 2 minutes fast walk)

Fitbit info:
time: 33 minutes, distance: 1.46 miles, steps: 3,556, calories burned: 238

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