Friday, July 14, 2017

Friday, July 14th Workout - Push Day A - Chest, Shoulders & Triceps


I hit a 90 second plank today! Woohoo!! Also, all 5 of today's planks were 60 seconds or higher and, yeah, the last two were killer to hit the 60 seconds but I did it!

I also went up on a lot of my weights and adding the tricep rope that I recently bought made all the difference in the tricep pulldowns exercise! The workout took longer than usual because I was working a lot harder but it was definitely worth it! I went from 8 lbs to 10 lbs on the flat bench press, from 5 lbs to 8 lbs on the bench fly, from a blue band to a green band on the lateral raise, green band to black band on tricep pulldowns, and from 5 lbs to 8 lbs on both the crossface extensions and the tricep kickbacks. The seated dumbbell press and bent over raises stayed the same. I did attempt to go up to 5 lbs from 3 on the bent over raises but my body just wasn't ready to do that and to keep good form so I went back to 3's.

Push Day A - Chest, Shoulders & Triceps: 1 hour, 29 Minutes Total Time

Chest, Shoulders & Triceps: 76 Minutes

Basic Warm up

Basic Plank - 1 x 90 seconds, 1 x 72 sec, 1 x 67 sec 1 x 62 sec, 1 x 60 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 10 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 8 lbs

Resistance Band Lateral Raises - 3 sets x 15 reps: 3 x green band (10-12 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 sets x 15 reps: 3 x black band (15-20 lbs)

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Seated Bent Over Raises -  3 sets x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  3 sets x 15 reps:  3 x 8 lbs

Full body Stretch - 13 Minutes

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