Monday, February 20, 2017

Monday, February 20th Workout - Upper Body Weight Machine Training

Day 1 at the gym was awesome!!

I worked incredibly hard, I was soaked in sweat and I feel amazing (yet utterly exhausted). I didn't have energy for cardio yet but I will be hitting my 10,000 steps again today so that counts.

Tomorrow I go back for leg day and abs!

Upper Body Weight Machine Training - 1 hour, 20 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.4 miles, incline: 1, speed 2.4

Band Warmup

Basic Plank - 1 x 29 seconds, 1 x 23 sec, 1 x 16 sec 1 x 14 sec, 1 x 10 sec

Weight Training: 1 hour

Chest Press Machine - 3 set x 15 reps: 1 x 15 lbs, 2 x 10 lbs

Lat Pulldown Machine - 3 set x 15 reps: 3 x 40 lbs

Machine Assisted Pullup - 1 set x 6 reps, 1 set x 4 reps, 1 set x 3 reps at 150 lbs

Assisted Dips - 1 set x 6 reps, 1 set x 4 reps, 1 set x 3 reps at 150 lbs

Rear Delt Machine - 3 set x 15 reps: 3 x 25 lbs

Pec Fly Machine - 3 set x 15 reps: 3 x 40 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 3 x 20 lbs

Tricep Extension Machine - 3 set x 15 reps: 3 x 40 lbs

Full body Stretch - 10 Minutes:
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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