Wednesday, February 13, 2019

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

I had a really great Push Day A work out today! I stuck with the same weight and bands as I did the last time I did this work out (except the tricep pushdowns because I ended up hurting my wrists last to due a band that was too heavy for me) but my focus for this workout, and the upcoming ones, was to really focus on the speed of my lifts.

I made sure to go much slower on the entire lift but especially on the negative contraction of the exercise and I feel like I got a much, much better workout and I could feel my muscles working harder! This is definitely going to be my focus for a while. It may make the work out longer but it will absolutely be worth it in the end!

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

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 5 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: 58 Minutes

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

Standing Anchored Band Chest Fly w/handles - 3 sets x 15 reps: 3 x 30 lb band

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 10 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

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: 1.52 miles

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

                                                            Fitbit Info

No comments:

Post a Comment