Sunday, March 18, 2018

Sunday, March 18th Workout - Push Day D - Chest, Shoulders & Triceps Plus Stretch

Week three working out on my plan and "D" days have begun and I feel great (all except my back).

I was able to handle 5 minutes of cardio before my back started acting up so I'm changing the plan. I'm going to focus on at least 10,000 steps a day for a while, until my back gets stronger, plus outdoor walks and hiking when the weather gets good.

And it's just the cardio that does it but I can handle it in small portions so I'll go back to getting up every hour and doing about 1,000 steps an hour plus add in a flight of stairs up and down during each hourly walk.

It might not be the same as 30 minutes of cardio but it's better than nothing!

Pull Day D tomorrow!

Push Day D - Chest, Shoulders & Triceps Plus Stretch: 1 hour, 12 Minutes Total Time

Chest, Shoulders & Triceps: 52 Minutes

Basic Warm up

1-Arm Anchored Band Chest Press w/small handle (handle held vertically) -  4 sets x 10 reps: 4 x 20 lb band

Stability Ball Dumbbell Chest Fly (dumbbells facing in and toward face) - 4 sets x 10 reps: 1 x 10 lbs, 3 x 8 lbs

Standing Elbow Chest Curls - 4 sets x 10 rep

Seated Bench Overhead Dumbbell Press (palms facing in)-  4 sets x 10 reps: 4 x 10 lbs

Chest Supported Incline Bench Single Dumbbell Front Shoulder Raise -  4 sets x 10 reps: 4 x 10 lbs

Dumbbell Standing V-Raise - 4 sets x 10 reps: 4 x 8 lbs

Anchored Band Overhead Tricep Extension w/large handle - 4 sets x 10 reps: 4 x 10-12 lb band

Dumbbell Triceps Kickbacks (palms facing up) - 4 sets x 10 reps: 4 x 8 lbs

Full Body Stretch with Yoga Poses - 20 Minutes

No comments:

Post a Comment