Saturday, January 19, 2019

Saturday, January 19th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

After two days off (I would have preferred one but scheduling conflicts got in the way) I was very happy to be back to working out today and I was able to go up on all my weights/bands from the last time I did Push Day B!

And with today's workout I worked out 5 out of 7 days this week which is great. My goal is to hit 5-6 days a week so I'm right on track with that and looking forward to Pull Day B tomorrow!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 3 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day B
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: 55 Minutes

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

Barbell Incline Bench Chest Press (wide-grip) - 3 sets x 15 reps: 3 x one 5 lb plate & one 2.5 lb plate on each side plus 12.9 lb barbell

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 10-12 lb band (doubled) + 1 lb accessory bar

Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 15 reps: 3 x 15-20 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 8 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: 1.43 miles

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

                                                          Fitbit Info

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