Friday, October 20, 2017

Friday, October 20th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

Wow, I had a fantastic workout today! The new plan for sets, reps and tempo made all the difference in how great of workout I got and how hard I worked and what I realized that it wasn't that I was working harder at the gym (which is what I always thought), it's that I was working differently.

In the gym I would go from one exercise to another without repeating them, for example: first the chest press, then triceps, then shoulders but at home I was going back and forth with 2 exercises for the whole workout, example: chest press going back and forth with tricep extensions, then the next two and so on.

This time, because I changed up my sets and reps (from 3 sets x 15 reps to 4 sets x 10 reps) and my tempo was much slower as well as shortening the amount of exercises I was doing, I did one exercise at a time like I was doing at the gym and wow, did I feel them! I feel like I worked a million times harder  even though a lot of my weights went down and the slower temp also made a huge difference!

I can't wait to do Pull Day A tomorrow!!

Push Day A - Chest, Shoulders & Triceps Plus Cardio: 1 hour, 27 Minutes Total Time

Chest, Shoulders & Triceps: 45 Minutes

Basic Warm up

Basic Plank - 1 x 80 seconds, 1 x 70 sec, 1 x 60 sec

Anchored Band Tricep Pulldowns - 4 sets x 10 reps: 4 x 15-20 lb band

Standing Anchored Band Chest Press w/Bar - 4 sets x 10 reps: 4 x 25-30 lb band + 3 lb bar

Seated Dumbbell Press (Palms Facing Out) - 4 sets x 10 reps: 4 x 8 lbs

Crossface Tricep Extensions -  4 sets x 10 reps: 4 x 5 lbs

Dumbbell Fat Bench Fly-  4 sets x 10 reps: 4 x 5 lbs

Anchored Band Lateral Raises -  4 sets x 10 reps: 4 x 15-20 lb band

Cardio - 20 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast: 20 Minute Easy Burn”:
Fitbit info: time: 20 minutes, distance: 1.02, steps: 2,404, calories burned: 135

Full body Stretch - 22 Minutes

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