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