Wednesday, July 5, 2017

Wednesday, July 5th Workout - Push Day B - Chest, Shoulders & Triceps

These days I hate putting working out off until later in the day, working out in the mornings just really gets me going, but I not only had work, the plumber was here for a while working on a estimate on a lot of issues so I ended up doing Push Day B (and really pushing myself) but not cardio (and I still have 3,000 steps to go to hit today's step goal).

I did go up on almost all my weight amounts and my plank time was awesome today! I went from 3 to 5 lbs on the isolation rear delt, 5 to 8 lbs on the incline dumbbell fly and incline dumbbell press, from a green band to a black one on the band tricep kickbacks, 8 to 10 lbs on the overhead tricep extension, 10 to 15 lbs on the dumbbell cross face pullover and 3 to 5 lbs on the skull crushers and I feel great!

Push Day B - Chest, Shoulders & Triceps Plus Cardio: 1 hour, 18 Minutes Total Time

Chest, Shoulders & Triceps: 66 Minutes

Basic Warm up

Basic Plank - 1 x 82 seconds, 1 x 66 sec, 1 x 62 sec 1 x 57 sec, 1 x 53 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: 3 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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