Monday, March 4, 2019

Monday, March 4th Workout - Push Day E - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today started my "E" day workouts and it went really well. I felt good and strong, especially on the tricep dips. I can still remember when I couldn't even do one of those!

Pull Day E tomorrow!

Push Day E - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 12 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 E
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: I Hour, 20 Minutes

Pilates Chest Press Pulses - 3 sets x 15 reps: 3 x Bodyweight

1-Arm Dumbbell Flat Bench Chest Press - 3 sets x 15 reps: 3 x 12 lbs

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

1-Arm Overhead Dumbbell Shoulder Press - 3 sets x 15 reps: 3 x 10 lbs

Dumbbell Hammer Lateral Raise - 3 sets x 15 reps: 3 x 8 lbs

Lying Dumbbell External Shoulder Rotation -  3 sets x 15 reps: 3 x 5 lbs

Tricep Dips - 3 sets x 15 reps: 3 x bodyweight

Barbell Skull Crushers - 3 sets x 15 reps: 3 x one 5 lb plate on each side + 12.9 lb barbell

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.46 miles

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

                                                     Fitbit Info

No comments:

Post a Comment