Wednesday, October 4, 2017

Wednesday, October 4th Workout - Push Day A - Chest, Shoulders & Triceps Plus Stretch

I had a great workout. I decided that even though I'm at home instead of the gym that's all the more reason to really push myself so I went higher on some of my weights than I ever had before and I feel amazing.

It was hard, there was grunting involved, lol, but I went slowly, kept my form and did really well. I'm going to hurt tomorrow and I'm going love it!

I went from 10 bs to 12.5 lbs on the flat dumbbell press, 8 bs to 10 lbs on the flat dumbbell fly, a black band (15-20 lbs) to a red band (25-30 lbs) on the band tricep pulldowns and think I can go even higher on it, 5 lbs to 8 lbs on the dumbbell tricep crossface extensions and 5 lbs to 10 lbs on the seated dumbbell press!

The only thing I didn't do is cardio but I'll get to that tomorrow or the day after because tomorrow has a pretty packed schedule. I'll definitely be doing Pull Day A tomorrow though!

Push Day A - Chest, Shoulders & Triceps Plus Stretch: 1 hours, 37 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 16 Minutes

Basic Warm up

Basic Plank - 1 x 90 seconds, 1 x 90 sec, 1 x 75 sec 1 x 75 sec, 1 x 75 sec
going back and forth with
Push Ups (against sink) - 3 sets x 15 reps

Dumbbell Flat Bench Press - 3 sets x 15 reps: 3 x 12.5 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 10 lbs

Resistance Band Lateral Raises - 3 sets x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 sets x 15 reps: 3 x red band (25-30 lbs)

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 10 lbs
going back and forth with
Seated Bent Over Raises -  3 sets x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  1 set x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  1 set x 15 reps:  3 x 8 lbs

Full body Stretch - 21 Minutes

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