Monday, September 4, 2017

Monday, September 4th Workout - Upper Body Weight Machine Training Plus Cardio & Stretch

Switching to all weight machines for now was exactly what I needed!

I had a great workout and even added a new machine I hadn't used before, the shoulder press, and I'm thrilled with how my workout went.

I was also able to get each plank to at least 60 seconds and did 25 minutes of cardio on the treadmill (slowly and carefully). I did try the arc trainer but I'm not quiet ready for it yet.

I can't wait to go back tomorrow and do the lower body workout!

Upper Body Weight Machine Training Plus Cardio & Stretch - 2 hours

Warm-Up:

Treadmill - 10 minutes, distance: 0.41 miles, incline: 0, speed 2.4-2.5

Upper Body Weight Machine Training - 67 Minutes

Basic Warmup

Basic Plank - 1 x 63 seconds, 1 x 63 sec, 1 x 62 sec 1 x 61 sec, 1 x 60 sec

Superman Squeezing Heels and Elbows - 3 sets x 15 reps

Chest Press Machine - 3 sets x 15 reps: 3 x 10 lbs

Lat Pulldown Machine - 3 sets x 15 reps: 3 x 40 lbs

Bicep Arm Curl Machine - 3 sets x 15 reps: 3 x 12.5 lbs

Tricep Extension Machine - 3 sets x 15 reps: 3 x 40 lbs

Machine Assisted Pullup - 3 sets x 10 reps: 3 x 150 lbs

Machine Assisted Dips - 1 set x 10 reps, 2 sets x 8 reps: 3 x 150 lbs

Pec Fly Machine - 3 set x 15 reps: 3 sets x 40 lbs

Rear Delt Machine - 3 set x 15 reps: 3 sets x 25 lbs

Machine Seated Shoulder Press - 3 set x 15 reps: 3 x 10 lbs

Cardio - 25 Minutes:

Treadmill info from Fitbit:
time: 25 minutes, distance: 1.03 miles, resistance: 0, speed: 2.5-2.6 - calories burned: 171, steps: 2,536

Full body Stretch - 18 Minutes

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