Sunday, October 1, 2017

Sunday, October 1st Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch

I had a fantastic workout today! I pushed myself harder on my weights than I had before plus I switched to the Arc Trainer for my cardio (I still warmed up on the treadmill though). The Arc Trainer is a lot harder than the treadmill but it's a lot safer for my back and knees and my trainer wanted me to switch to it. It was hard but it felt good. I managed 20 minutes on it today but I'm slowly be upping that amount and eventually I'll switch it up to a more HIIT workout as well. Today was just a basic one.

It also helped a lot that Charles suggested I get some Blue Tooth headphones so I could listen to music without worrying about the wire getting pulled out of the phone and those were great except for the part where they quit before my workout ended even though they were supposed to have a 4 hour charge. My plan is to go searching for ones that last longer on Amazon when I'm done with this post because I loved being able to listen to music while I did my weights workout!

And I hit 2 minutes on my first plank!!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 4 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.44 miles, incline: 0, speed: 3.0

Chest, Shoulders & Triceps - 1 hour, 15 Minutes

Basic Warmup

Basic Plank - 1 x 120 seconds (2 minutes!!), 1 x 85 sec, 1 x 75 sec 1 x 74 sec, 1 x 58 sec

Superman Hold - 2 x 26 sec, 1 x 28 sec

Pec Fly Machine - 3 sets x 15 reps: 3 x 55 lbs

Supine Flat Bench Press Machine - 3 sets x 15 reps: 10 lb bar plus 5 lbs weight on each side

Cable Tricep Pulldown - 3 sets x 15 reps: 3 x 40 lbs

Flat Bench Dumbbell Chest Fly - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Tricep Kickbacks - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Front Raise - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Lateral Raise - 3 sets x 15 reps: 3 x 8 lbs

Overhead Dumbbell Tricep Extension -  3 sets x 15 reps: 3 x 12 lbs

Cardio - 20 Minutes:

Arc Trainer info:
time: 20 minutes, distance: 0.66 miles, resistance: level 15, incline 7, calories burned: 187

Full body Stretch - 19 Minutes

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