Monday, December 3, 2018

Monday, December 3rd Workout - Push Day C - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

Today I started my "C" day workouts and it was a long workout day!

Push Day C had single-arm exercises for 5 out of the 8 different exercises so it took longer than normal. I also went lighter on the weights I used due to the fact that they were single-arm and could handle less weight and I learned not to go too high with the incline lateral raise :/ Plus today's cardio workout was 35 minutes long instead of 30.

I also had one new exercise I've never done before, the "around the world" exercise for the chest and I l liked it but I had to go super light on that one (3 lb dumbbells) in order to keep my form correct.

Pull Day C tomorrow (which also has several single arm exercises in it).

Push Day C - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 13 Minutes Total Time

Warm-Up: 10 Minutes

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

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: 1 Hour

Incline Push Ups Using the Kitchen Sink - 3 sets x 15 reps: 3 x bodyweight

Single-Arm Dumbbell Flat Bench Alternating Chest Press/Chest Fly (vertical hold) -  3 sets x 15 reps: 3 x 8 lbs

Flat Bench Dumbbell Around the World -  3 sets x 15 reps: 3 x 3 lbs

Single-Arm Anchored Band Shoulder Front Raise w/large handle -  3 sets x 15 reps: 3 x 5 lb band (doubled)

Single-Arm Incline Bench Dumbbell Lateral Raise -  3 sets x 15 reps: 3 x 5 lbs

90-Degree Shoulder Pulses  - 3 sets x 15 reps: 3 x 3 lb dumbbells + heavy loop band around upper arms (15-20 lbs)

Single-Arm Overhead Dumbbell Tricep Extension Seated on Bench (dumbbells to the side of head) - 4 sets x 10 reps: 4 x 8 lbs

Dumbbell Triceps Punch Out -  3 sets x 15 reps: 3 x 5 lbs

Cardio: 35 Minutes: 
“Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.81 miles

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

There's no MyZone info today because the monitor didn't log my workout correctly.       
   Fitbit Info

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