Wednesday, February 22, 2017

Wednesday, February 22nd Workout - Upper Body Weight Machine Training

Great day at the gym! I'm making progress on my plank and on several other things and bringing my gym bag to work with me and going straight to the gym afterward worked great!

I'm super sore today but going back for the lower body workout tomorrow!

Upper Body Weight Machine Training - 1 hour, 18 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.41 miles, incline: 1, speed 2.5

Band Warmup

Basic Plank - 1 x 45 seconds, 1 x 34 sec, 1 x 30 sec 1 x 30 sec, 1 x 23 sec

Weight Training: 57 Minutes

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

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

Machine Assisted Pullup - 1 set x 7 reps, 1 set x 5 reps, 1 set x 4 reps at 150 lbs

Assisted Dips - 1 set x 8 reps, 1 set x 5 reps, 1 set x 5 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 - 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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