Wednesday, July 20, 2016

Wednesday, July 20th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest

It felt SO good to do my regular workout again and I went up on almost every rep! I didn't do cardio today because, at this moment, I am exhausted but I am planning for it for tomorrow.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  60 Minutes

Basic Warm up

Workout:
Push Ups (against sink) - 3 sets of 25
going back and forth with
Prone Row with 15 lb dumbbell - 3 sets of 20

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 16, 1 set of 14 and 1 set of 12
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 18, 1 set of 16 and 1 set of 14

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -3 sets of 10
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 14, 1 set of 12

Basic Plank - 1x35 seconds, 1x34 sec, 1x31 sec, 1x24 sec, 1x26 sec & 1x24 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

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