Friday, June 2, 2017

Friday, June 2nd Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio

So happy to be back in the gym! I changed my workouts around a little so that abs have 2 of their own days (with cardio) a week instead of trying to do them every day.

I think I can go heavier on the supine bench press, the tricep extension machine and the dumbbell alternating front raise so I'll try that next time around.

More tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio: 1 hour, 51 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.41 miles, incline: 1, speed 2.6

Chest, Shoulders & Triceps - 61 Minutes

Basic Warmup

Basic Plank - 1 x 62 seconds, 1 x 41 sec, 1 x 34 sec 1 x 36 sec, 1 x 32 sec

Supine Bench Press - 3 sets x 15 reps: 10 lb bar plus 10 lbs weight on each side

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

Tricep Extension Machine - 3 sets x 15 reps: 3 x 45 lbs

Single Arm Cable Machine Lateral Raise - 1 set x 10 reps, 1 set x 8 reps & 1 set x 6 reps: 3 x 10 lbs

Dumbbell Alternating Front Raise - 3 sets x 15 reps: 3 x 5 lbs

Standing  Dumbbell Press -  3 sets x 15 reps: 3 x 8 lbs

Overhead Dumbbell Standing Tricep Extensions - 3 sets x 15 reps: 3 x 10 lbs

Dumbbell Flat Bench Pullover - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Crossface Extensions - 3 sets x 15 reps: 3 x 5 lbs

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.31 miles, resistance: 0-1, speed: 2.8-3.0 - calories burned: 219, steps: 3,241

Full body Stretch - 10 Minutes

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