Monday, April 30, 2018

Monday, April 30th Workout - Gym Push Day C - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I was so happy to be back in the gym today! Three days away is two days too many! I got in a great workout and really tried to push myself on all the sets and reps.

Today was also day 1 of week 9 of working out on my plan and I'll be taking my measurements again this week to see what's changed in the last four weeks.

Tomorrow I have Pull Day C and I really want to make sure I push myself hard on my biceps because that's the one body part that didn't feel sore at all after last week's workout.

Gym Push Day C - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch: 2 hours, 9 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 6 Minutes

Basic Warm up (including heavy ropes)

Incline Push Ups - 4 sets x 10 reps: body weight

1-Arm Cable Chest Press w/handle - handle held horizontally - 4 sets x 10 reps: 4 x 30 lbs

1-Arm Dumbbell Alternating Flat Bench Press & Fly - dumbbells facing out and away from face - 4 sets x 10 reps: 4 x 10 lb

Incline Bench Chest Supported Dumbbell Shoulder Front Raise (single dumbbell) - 4 sets x 10 reps: 4 x 12 lbs

Incline Bench 1-Arm Dumbbell Shoulder Lateral Raise - 4 sets x 10 reps: 4 x 8 lbs

1-Arm Dumbbell Overhead Tricep Extension to the Side - 4 sets x 10 reps: 4 x 8 lbs

Flat Bench Crossface Dumbbell Tricep Extension - 4 sets x 10 reps: 1 x 10 lbs, 3 x 8 lbs

90-Degree Dumbbell Shoulder Pulses - 4 sets x 10 reps: 4 x 10 lbs

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 17, incline 7, 1 minute on level 18, incline 8, distance: 1.33 miles, steps: 3,301

Full Yoga Stretch - 28 Minutes

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