Saturday, March 9, 2019

Saturday, March 9th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today I started my updated workout plan and my 4th week of working out and I loved it! Going heavier and slower with less reps is exactly what I needed and I feel like I got a really great workout. I went up on my weights and bands for every exercise except for the Scarecrow because that one needs a lighter weight.

I can't wait for Pull Day A tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 1 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: 1 Hour, 5 Minutes

Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 15 lbs

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 12 reps: 3 x one 10 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 12 reps: 3 x 40 lb band

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

Standing Dumbbell Scarecrow - 3 sets x 12 reps: 3 x 5 lbs

Anchored Band Lateral Raises w/small handles -  3 sets x 12 reps: 3 x 5 lb band (doubled over)

Dumbbell Skullcrushers on Bench -  3 sets x 12 reps: 3 x 10 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 12 reps: 3 x 30 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: 1.47 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 16 Minutes

                                                     Fitbit Info

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