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