I finally got back to the gym today and started my own modified, updated workout plan with Push Day A.
Unfortunately I had to cut my gym time short due to a kid needing to be picked up but I still got in 20 minutes of cardio and I ended up doing my stretch at home so it worked out.
I'm hoping to do 30 minutes of cardio most days rather than 20. I also paid special attention to my back and my form and I lowered my weights a little and I think that really helped me today.
I'm going back for Pull Day A tomorrow!
Gym Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hours, 29 Minutes Total Time
Warm-Up: 10 Minutes
Treadmill - incline: 0 , speed 3.3-3.4, distance: 0.45 miles
Chest, Shoulders & Triceps: 1 hour:
Seated Chest Press Machine - Wide Grip - 3 sets x 15 reps: 2 x 25 lbs, 1 x 20 lbs
Dumbbell Flat Bench Chest Press - Horizontal Hold - 3 sets x 15 reps: 3 x 12 lbs
Dumbbell Incline Bench Chest Fly - Vertical Hold - 3 sets x 15 reps: 3 x 10 lbs
Seated Shoulder Press Machine - Palms Facing Forward - 3 sets x 15 reps: 2 x 20 lbs, 1 x 15 lbs
Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 5 lbs
Alternating Dumbbell Front to Lateral Shoulder Raises - 3 sets x 15 reps: 3 x 5 lbs
Machine Assisted Tricep Dips - Handles Facing In - 3 sets x 15 reps: 3 x 110 lbs
Tricep Extension Machine - 3 sets x 15 reps: 3 x 45 lbs
Cardio - 21 Minutes:
time: 21 minutes, incline: 1, speed 3.5-3.6, distance: 1.02 miles
Full Body Stretch (at home) - 10 Minutes