Monday, February 27, 2017

Monday, February 27th Workout - Upper Body Weight Machine Training

On the plus side, I've already been to the gym and got in a great upper body workout with my weights going up on almost all the machines.

On the down side, my planks were awful today! My abs and legs felt strong but my arms just didn't want to hold me up. From now on I won't take weekends off from the plank, it'll just be part of my day.

I should probably also add some cardio on sometime soon.

Upper Body Weight Machine Training - 1 hour, 5 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.41 miles, incline: 2, speed 2.4-2.5

Basic Warmup

Basic Plank - 1 x 39 seconds, 1 x 22 sec, 1 x 22 sec 1 x 20 sec, 1 x 17 sec

Weight Training: 55 Minutes

Chest Press Machine - 3 set x 15 reps: 3 x 20 lbs

Lat Pulldown Machine - 3 set x 15 reps: 3 x 45 lbs

Machine Assisted Pullup - 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps at 150 lbs

Assisted Dips - 1 set x 8 reps, 1 set x 6 reps, 1 set x 4 reps at 150 lbs

Rear Delt Machine - 3 set x 15 reps: 1 x 40 lbs, 2 x 25 lbs

Pec Fly Machine - 3 set x 15 reps: 1 x 55 lbs, 2 x 40 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 1 x 25 lbs, 1 x 22.5 lbs, 1 x 20 lbs

Tricep Extension Machine - 3 set x 15 reps: 3 x 50 lbs

Full body Stretch - 11 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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