Tuesday, March 27, 2018

Tuesday, March 27th Workout - Push Day F - Chest, Shoulders & Triceps Plus Stretch

Push Day F is done and it was a tough one, especially on the triceps! I'm really happy that I was able to get my 1-arm shoulder raises to 12.5 lbs for all 4 sets and I was able to do all the sets and reps for the knee pushups even though they could have been lower.

It's all progress though! Pull Day F tomorrow!

Push Day F - Chest, Shoulders & Triceps Plus Stretch: 1 hour, 20 Minutes Total Time

Chest, Shoulders & Triceps:  1 hour

Basic Warm up

Knee Pushups -  4 sets x 10 reps

Dumbbell Flat Bench Pullover - 4 sets x 10 reps: 1 x 15 lbs, 3 x 12.5 lbs

Dumbbell Chest Criss-Cross - 4 sets x 10 reps: 4 x 3 lbs

1-Arm Seated Bench Overhead Dumbbell Shoulder Press (palms facing in)-  4 sets x 10 reps: 4 x 12.5 lbs

Resistance Band Alternating Lateral/Front Shoulder Raises w/small handles -  4 sets x 10 reps: 4 x 4-6 lb band

Resistance Band with Bionic Bar Overhead Tricep Extension  - 4 sets x 10 reps: 4 x 3 lb bar + 4-6 lb band

1-Arm Anchored Band Tricep Kickcbacks w/small handles (palms up) - 4 sets x 10 reps: 4 x 4-6 lb band

Dumbbell Tricep Rollbacks on Floor - 4 sets x 10 reps: 4 x 5 lbs

Full Body Stretch with Yoga Poses - 20 Minutes

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