Monday, January 2, 2017

Monday, January 2nd Workout - Push Day A: Chest, Shoulders, Triceps and Abs

Okay, part two of my new start has begun... I am finally working out again and I love it! The workouts are now done in a pyramid format so they take longer (today was an hour and a half) and I'm doing the plank on 4 days out of 6 but I love working with weights and bands and all that stuff. Eventually I'll add in cardio but this week I'm focusing on getting this new workout down.

Also, my plank time was atrocious today but it's a start. And I'm including what I do for my full-body stretch in this post because I've never written out what I do for my stretch but in the future I'm just going to post "full body stretch" unless I add something to it which I'm considering doing at some point in time.

Push Day A – Chest, Shoulders, Triceps and Abs - 95 Minutes:

Push Ups (against sink) - 5 sets Pyramid:
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Resistance Band Lateral Raise - 5 sets Pyramid:
1 x 15 reps w/blue band (4-6 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 10 reps w/green band (10-12 lbs)
1 x 12 reps w/blue band (4-6 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)
************************************************

Dumbbell Flat Bench Fly- 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Dumbbell Flat Bench Press - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
************************************************

Seated Dumbbell Press - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Overhead Tricep Extensions - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
************************************************

Bent Over Raises - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 5lb dumbbells
1 x 12 reps w/ 3 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Resistance Band Tricep Pulldowns- 5 sets Pyramid:
1 x 15 reps w/blue band (4-6 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 10 reps w/black band (15-20 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)
************************************************

Weighted Ball Crunch w/4 lb ball - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Oblique Bench Crunch - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)
************************************************

Plank - 6 sets: 
1 x 19 seconds
1 x 13 seconds
1 x 13 seconds
1 x 12 seconds
1 x 12 seconds
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

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