Monday, August 27, 2018

Monday, August 27th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

Today I finally started working out at home again and I absolutely loved it! I've been slowly building up my home gym (I need to do a blog post on that) and with my upcoming crazy schedule of my CES program and the gym internship, I figured it might be easier to work out at home for now and get to the gym when I can.

I've gone through and edited my Push/Pull/Legs/Abs A-G workout to make sure it's safe for my back and I've added a new warm-up that includes foam rolling and some basic exercises for each section. We'd also like to add a treadmill at some point in time but for now I can use walking DVDs and walk outside.

I loved how today's workout went, I worked really hard and I can't wait for tomorrow's Pull Day!

Push Day A - 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: 48 Minutes

Standing Anchored Band Chest Press w/handles - 3 sets x 15 reps: 3 x 30 lb band (horizontal hold)

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

Barbell Incline Bench Wide-Grip Chest Press - 3 sets x 15 reps: 1 x 20 lbs, 2 x 10 lbs + 12.9 lb Bar

Seated Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Lateral Raises w/small handles -  3 sets x 15 reps: 3 x 2-4 lb band (doubled over)

Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 5 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 40 lb band (doubled over)

Dumbbell Crossface Tricep Extensions on bench -  3 sets x 15 reps: 3 x 5 lbs

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.6

Full Body Stretch (holding each pose for 30 seconds) - 22 Minutes

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