Tuesday, July 5, 2016

Tuesday, July 5th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio/5K Training

Today I started the new workout week and did my first HIIT (high intensity interval training) on the elliptical. It was hard but I did it!

I also went back to both arms on the prone row because I just couldn't get the form right on the one arm. I still used 15 pound weights and they caught on the bench a little but it was workable.

And I'm still working on my disappointing plank time.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  55 Minutes

Basic Warm up

Workout:
Push Ups (against sink) - 1 set of 25, 1 set of 23 and 1 set of 20
going back and forth with
Prone Row with 15 lb dumbbell - 1 set of 20, 1 set of 16 and 1 set of 14

Behind the Head Dumbbell Extension with 10 lb dumbbells - 2 sets of 12 and 1 set of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 15 and 2 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -3 sets of 8
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 12, 1 set of 10

Basic Plank - 1x32 seconds, 1x23 sec, 1x27 sec, 1x27 sec, 1x23 sec & 1x21 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 6 sets x 10 reps

Cool Down:
full body stretch

5K Training/Cardio Day - 22 Minutes HIIT on Elliptical 

Elliptical info:
time: 22 minutes, distance: 0.427 miles, resistance: 2 minutes resistance 1, 30 seconds resistance 4 - repeat, stride: 1.505, laps: 2, calories burned: 152

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