Friday, August 31, 2018

Friday, August 31st Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch

Another day, another great workout... that's five days in a row and I feel so great!!  Pull Day B tomorrow!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 50 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Chest & Shoulders
Chest Opener
Triceps

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Knee push-ups - 12 reps

Chest, Shoulders & Triceps: 50 Minutes

Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 1 x 15 lbs, 2 x 12 lbs

Dumbbell Incline Bench Chest Fly (vertical hold) -  3 sets x 15 reps: 3 x 10 lbs

Seated Dumbbell Arnold Press on bench - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Shoulder Front Raise w/accessory bar -  3 sets x 15 reps: 3 x 20 lb band (doubled)

Anchored Band Internal Shoulder Rotation w/small handle -  3 sets x 15 reps: 3 x 10-12 lb band (doubled)

Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 15 reps: 3 x 12 lbs

1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Standing Horizontal Tricep Extension -  3 sets x 15 reps: 3 x 2-4 lb band (doubled)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.67 miles

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes

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