Wednesday, June 22, 2016

Wednesday, June 22nd Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs

After my one day off I went right back to working out and actually finished out the workout week! Tomorrow starts the workouts all over again and is also my weigh-in day and I have high hopes considering how well I've been doing with exercise and food!

Also, for today's workout I raised the band pull band to the green one which is heavier than the blue I was using and upped the 3 lb dumbbells on the forearms to 5 lbs.

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 - 4 sets x 20 reps
going back and forth with
Band Face Pulls with Green Band (10-12 lbs) - 4 sets x 15 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 - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set three: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set four: 8 lb DB - 1x7, 5 lb DB - 1x8, 3 lb DB - 1x10

Seated Forearm Curl with 5 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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