Sunday, March 4, 2018

Sunday, March 4th Workout - Push Day A - Chest, Shoulders & Triceps Plus Stretch

Today I started the week with my own workout as I had planned and I feel amazing. I rearranged it to work the way the LG workout did (with the order of exercises) and I was actually able to go up on weight and resistance band amounts on almost every exercise for at least one set if not more!

I went with the planned reps and sets I chose last time: 4 sets x 10 reps, going slowly and pausing at each contraction and, wow, did I feel it! I'm also including information on the position of the moves and what attachment I used with the bands because most of these movements can be done multiple ways with multiple different attachments and I'll be playing with all of that over time as I work out.

Tomorrow I have Pull Day A and I can't wait!

Push Day A - Chest, Shoulders & Triceps Plus Stretch: 1 hour, 32 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 10 Minutes

Basic Warm up

Standing Anchored Band Chest Press w/handles - 4 sets x 10 reps: 4 x 40 lb band

Dumbbell Fat Bench Fly (palms facing out) -  4 sets x 10 reps: 1 x 10 lbs, 3 x 8 lbs

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

Anchored Band Lateral Raises w/small handles -  4 sets x 10 reps: 4 x 20 lb band

Standing Dumbbell Scarecrow - 4 sets x 10 reps: 4 x 5 lbs

Side Lying Tricep Press - 4 sets x 10 reps

Anchored Band Tricep Pushdowns w/small handles - 4 sets x 10 reps: 4 x 20 lb band

Dumbbell Crossface Tricep Extensions -  4 sets x 10 reps: 2 x 8 lbs lbs, 2 x 5 lbs

Full Body Stretch with Yoga Poses - 22 Minutes

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