Monday, June 19, 2017

Monday, June 19th Workout - Push Day A - Chest, Shoulders & Triceps

I finally started working out at home today as planned. It felt great and the new set up worked perfectly. I went back to what I used to do a long time ago when I went back and forth between two sets of exercises before moving on to the next set of two. I think I prefer it that way and it worked out really well. I didn't do cardio today because it's pouring outside and it's insanely hot and humid in here even with the fans running but I will be doing cardio on most days!

Push Day A - Chest, Shoulders & Triceps: 1 hour, 15 Minutes Total Time

Chest, Shoulders & Triceps: 62 Minutes

Basic Warm up

Basic Plank - 1 x 61 seconds, 1 x 50 sec, 1 x 47 sec 1 x 41 sec, 1 x 40 sec
going back and forth with
Push Ups (against sink) - 3 sets x 15 reps

Dumbbell Flat Bench Press - 3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 5 lbs

Resistance Band Lateral Raises - 3 set x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 set x 15 reps: 3 x green band (10-12 lbs)

Seated Dumbbell Press -  3 set x 15 reps: 3 x 5 lbs
going back and forth with
Seated Bent Over Raises -  3 set x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  3 set x 15 reps: 1 x 5 lbs, 2 x 3 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  3 set x 15 reps: 1 x 5 lbs, 2 x 3 lbs

Full body Stretch - 11 Minutes

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