Sunday, January 8, 2017

Sunday, January 8th Workout - Push Day B: Chest, Shoulders and Triceps

Woke up with a nasty headache but luckily it didn't last and I was able to work out. I actually really enjoyed today's workout! Upper body weights and resistance bands are my favorite even with the f'ing plank involved ;)

Push Day B – Chest, Shoulders and Triceps - 1 hour, 39 Minutes:

Incline Dumbbell 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)

going back and forth with

Incline Dumbbell 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)
************************************************

Isolation Rear Delt - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Resistance Band Tricep Kickbacks- 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)
************************************************

Dumbbell Front 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/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Dumbbell Lateral 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/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)
************************************************

Anchored Resistance Band Chest Press - 5 sets Pyramid:
1 x 15 reps w/green band (10-12 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 10 reps w/red band (25-30 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)

going back and forth with

Skull Crushers- 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)
************************************************

Dumbbell Cross Face Extensions- 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

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

Plank - 6 sets: 
1 x 30 seconds
1 x 26 seconds
1 x 22 seconds
1 x 18 seconds
1 x 16 seconds
1 x 14 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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