Saturday, February 2, 2019

Saturday, February 2nd Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I had a fantastic workout today and I'm so glad I'm done being sick and can work out again! I really pushed myself today and went up on all weights and bands except for the Scarecrow exercise which is supposed be light and the lateral band raise which I just couldn't up on yet.

I plan to follow the same workout plan I had last time and, hopefully, be able to complete the full plan this time. 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 can't wait to do Pull Day A tomorrow!

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

Chest, Shoulders & Triceps: 56 Minutes

Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 10 lbs (up from 8 lbs)

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 15 reps: 3 x one 5 lb plate on each side + one 2.5 lbs plate on each side + 12.9 lb barbell (up from one 5 lb plate on each side)

Standing Anchored Band Chest Fly w/handles - 3 sets x 15 reps: 3 x 30 lb band (up from 20 lb band)

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 10 lbs (up from 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 8 lbs (up from 5 lbs)

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 30 lb band (doubled over) + tricep rope (1.9 lbs) (up from 20 lb band)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.49 miles

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

                                                            Fitbit Info

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