Friday, July 21, 2017

Friday, July 21st Workout - Push Day B - Chest, Shoulders & Triceps

Ahhhhh....I needed this workout really badly! Two rest days (even if one did include almost 11,000 steps) if just too many.

My plank time was great today and I tried to go up on my incline dumbbell press but 10 lbs was just too much so I had to scale it back to 8 lbs and everything else stayed the same.

Tomorrow we're getting our "new to us" treadmill and I can not wait to add cardio to every day and actually enjoy it!!

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

Chest, Shoulders & Triceps: 62 Minutes

Basic Warm up

Basic Plank - 1 x 97 seconds, 1 x 82 sec, 1 x 74 sec 1 x 71 sec, 1 x 63 sec
going back and forth with
Isolation Rear Delt - 3 sets x 15 reps: 3 x 5 lbs

Incline Dumbbell Press  - 3 sets x 15 reps: 1 x 10 lbs, 2 x 8 lbs
going back and forth with
Incline Dumbbell Fly - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Front Raises - 3 set x 15 reps: 3 x 5 lbs
going back and forth with
Dumbbell Lateral Raises - 3 set x 15 reps: 3 x 5 lbs

Resistance Band Tricep Kickbacks - 3 sets x 15 reps: 3 x black band (15-20 lbs)
going back and forth with
Overhead Tricep Extension -  3 set x 15 reps: 3 x 10 lbs

Dumbbell Cross Face Pullover - 3 sets x 15 reps: 3 x 15 lbs
going back and forth with
Skull Crushers-  3 set x 15 reps: 3 x 5 lbs

Full body Stretch - 12 Minutes

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