Sunday, January 13, 2019

Sunday, January 13th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

It's been a while but I'm so excited to be working out again! I'm following my Push/Pull/Legs/Abs A-G workout plan with cardio and my long yoga routine thrown in as my stretch.

My workout has been rearranged into an order that makes more sense (based on what I learned from my trainer), the foam rolling has been removed from the warm-up, and some exercises have been switched out for others (an anchored band chest fly instead of a flat bench dumbbell chest fly for example). Also, adding the new barbell/squat rack was a great idea, this is the first time I felt comfortable and safe using my barbell so it was definitely worth getting!

I'm also planning on doing a Walk Away the Pounds DVD for my cardio (I have quite a few to choose from) and I've posted my yoga routine on here before (with the fish pose added to it).

I plan to workout out daily, if possible, taking rest days as needed plus some days there just won't be time to fit in a workout but hopefully those will be few and far between.

I'm also just relying on my Fitbit now for tracking information because the MyZone keeps having issues logging my workout correctly.

I can't wait to do Pull Day A tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 57 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 A
Walk in Place - 1 Minute

Chest, Shoulders & Triceps: 50 Minutes

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

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 15 reps: 3 x one 5 lb plate on each side plus 12.9 lb barbell

Standing Anchored Band Chest Fly w/handles - 3 sets x 15 reps: 3 x 20 lb band

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 8 lbs

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

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

Dumbbell Skullcrushers on Bench -  3 sets x 15 reps: 3 x 5 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 20 lb band (doubled over) + tricep rope (1.9 lbs)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.58 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 27 Minutes

                                                            Fitbit Info

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