Friday, April 6, 2018

Friday, April 6th Workout - Push Day A - Chest, Shoulders & Triceps Plus Yoga Stretch

Today I started round 2 of my plan with Push Day A and I was able to go up on almost every weight and band!

I went from a 40 lb band to a 50 lb band on the standing chest press (and exchanged the handles for the bionic bar), from 10 lbs and 8 lbs to 12 lbs and 10 lbs on the flat bench fly, from 20 lbs to 30 lbs on the anchored band lateral raise, from 5 lbs and 8 lbs to all sets at 8 lbs on the scarecrow, from 20 lbs to 30 lbs on the tricep pushdowns (and exchanged the handles for the tricep rope) and from two 5 lb sets and two 8 lb sets to all sets at 8 lbs on the crossface extension! This is great progress!

I also did my first run through on my new yoga stretch and absolutely loved it and it only added an extra 8 minutes to the routine so that's definitely worth it!

Pull Day A tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Stretch: 1 hour, 31 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 3 Minutes

Basic Warm up

Standing Anchored Band Chest Press w/Bionic Bar - 4 sets x 10 reps: 4 x 3 lb bar + 50 lb band

Dumbbell Flat Bench Fly (palms facing out and Away From Face -  4 sets x 10 reps: 1 x 12 lbs, 3 x 10 lbs

Seated Dumbbell Press (palms facing out) - 4 sets x 10 reps: 4 x 12 lbs

Anchored Band Lateral Raise w/large handle -  4 sets x 10 reps: 4 x 30 lb band

Standing Dumbbell Scarecrow - 4 sets x 10 reps: 4 x 8 lbs

Side Lying Tricep Press - 4 sets x 10 reps (bodyweight)

Anchored Band Tricep Pushdowns w/tricep rope - 4 sets x 10 reps: 4 x 1.9 lb tricep rope + 30 lb band

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

Full Yoga Stretch - 28 Minutes

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