Wednesday, November 28, 2018

Wednesday, November 28th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I just finished Day 5 working out in a row and I feel fantastic! I can definitely see some progress in my movements, especially with the daily yoga stretch, and the mirror I added to my workout area has been incredibly helpful in keeping my form correct!

Pull Day B tomorrow and I'll take a rest day when I feel that my body needs it!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 4 Minutes Total Time

Warm-Up: 10 Minutes

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

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day B
Walk in Place - 1 Minute

Chest, Shoulders & Triceps: 56 Minutes

Barbell Flat Bench Chest Press (wide-grip) - 3 sets x 15 reps: 3 x one 5 lb plate on each side plus 12.9 lb barbell

Dumbbell Incline Bench Chest Fly (vertical hold) - 3 sets x 15 reps: 3 x 8 lbs

Seated Dumbbell Arnold Press on bench - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 15 reps: 3 x 8 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 10 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 5 lb band (doubled)

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.60 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 28 Minutes

           MyZone Info                                                       Fitbit Info

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