Friday, May 4, 2018

Friday, May 4th Workout - Gym Push Day D - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I had a great Push Day D workout today! I used a lot of the same machines as in Push Day A, just with different hand positions and holds, and I was able to up my weights on all of them! I also reorganized my yoga stretch a little and I really like how it flows now!

Tomorrow I have Pull Day D and I'll be hitting the gym in the morning so we can go buy summer clothes (all my stuff from last year is too big) in the afternoon!

Gym Push Day D - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch: 1 hours, 59 Minutes Total Time

Chest, Shoulders & Triceps: 56 Minutes

Basic Warm up (including heavy ropes)

Seated Chest Press Machine - Narrow Grip - 4 sets x 10 reps: 1 x 50 lbs, 3 x 45 lbs (up from 30, 35 and 40 lbs)

Tricep Extension Machine Pulses -  4 sets x 10 reps: 4 x 65 lbs (up from 55, 52.5 and 50 lbs)

Seated Shoulder Press Machine - Palms Facing In - 4 sets x 10 reps: 1 x 50 lbs, 3 x 45 lbs (up from 35, 32.5 and 30 lbs)

Machine Assisted Tricep Dips - Handles Facing Out -  4 sets x 10 reps: 1 x 100 lbs, 3 x 110 lbs (down from all at 110 lbs)

Weighted Chicken Wing Lateral Shoulder Raises - 4 sets x 10 reps: 1 x 10 lb, 3 x 8 lb dumbbells

Weighted Flat Bench Chest Fly - Palms Facing Out - 4 sets x 10 reps: 1 x 12 lb, 3 x 10 lb dumbbells

Weighted Flat Bench Pullover - 4 sets x 10 reps: 4 x 15 lb dumbbell

Single Chest Press Pulses - 4 sets x 10 reps: body weight

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 16, incline 7, 1 minute on level 17, incline 8, distance: 1.30 miles, steps: 3,212

Full Yoga Stretch - 28 Minutes

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