Saturday, December 3, 2016

Saturday, December 3rd Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest

I worked out for the first time in over a month and it felt great, especially as the day started off in major pain in most of my joints.

I had tossed around the idea of starting with workout DVDs but then I figured I'd rather start with the trainer created workouts that I love and that work so I went back to Phase 2 and began with that. It'll take me a while to get to where I was with it but I loved working out and I fully intend to keep going. And there's a good chance it will help with the depression which would be really nice!

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  53 Minutes

Basic Warm up

Workout:
Push Ups (against sink) - 3 sets of 20
going back and forth with
Prone Row with 10 lb dumbbell - 3 sets of 20

Behind the Head Dumbbell Extension with 8 lb dumbbells - 1 set of 15 & 2 sets of 12
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 15 & 2 sets of 12

Band Bicep Curl (front & to the sides) with red band (25-30 lbs) -1 set of 10, 1 set of 8 & 1 set of 6
going back and forth with
Concentrated Bicep Curls with 8 lb dumbbells - 2 sets of 16 & 1 set of 14

Basic Plank - 1x26 seconds, 1x20 sec, 1x19 sec, 1x19 seconds, 1x13 sec, 1x14 sec
going back and forth with
Superman with Heel and Elbow Squeezes - 6 sets x 10 reps

Cool Down: 11 Minutes
full body stretch

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