Wednesday, February 27, 2019

Wednesday, February 27th Workout - Push Day D - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today started week 3 working out and I was able to raise my flat bench press to a 10 pound plate on each side of the barbell! I'm really looking forward to sticking with this plan and seeing where it takes me.

Pull Day D tomorrow!

Push Day D - 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 D
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: I Hour, 12 Minutes

Standing Elbow Curl - 3 sets x 15 reps: 3 x Bodyweight

Barbell Flat Bench Chest Press - 3 sets x 15 reps: 3 x one 10 lb plate on each side + 12.9 lb barbell

1-Arm Standing Anchored Band Chest Press w/handle - 3 sets x 15 reps: 3 x 20 lb band (doubled)

Seated Bench Overhead Dumbbell Hammer Shoulder Press - 3 sets x 15 reps: 3 x 12 lbs

Single Weight Front Raise - 3 sets x 15 reps: 3 x 10 lb plate

Dumbbell Shoulder V-Raise -  3 sets x 15 reps: 3 x 8 lbs

Dumbbell Tricep Kickbacks w/Palms Up - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Overhead Tricep Extension - 3 sets x 15 reps: 3 x 30 lb band - holding band

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.47 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes

                                                     Fitbit Info

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