Friday, June 28th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch6/28/2019 Another great workout today and I'm feeling great! I'm still really sore from my legs and abs days but it's a good sore so I love it!
Tomorrow is either Pull Day B or a rest day depending on what my body tells me to do. Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 13 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 B Walk in Place - 2 Minutes Chest, Shoulders & Triceps: 1 Hour, 15 Minutes Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 12 reps: 3 x 12 lbs Barbell Incline Bench Chest Press - 3 sets x 12 reps: 3 x one 10 lb plate on each side + 12.9 lb barbell Seated Dumbbell Arnold Press on bench - 3 sets x 12 reps: 3 x 10 lbs Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 12 reps: 3 x 20 lb band (doubled) + 1 lb accessory bar Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 12 reps: 3 x 20 lb band (doubled) Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 12 reps: 3 x 12 lbs 1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 12 reps: 3 x 5 lbs Anchored Band Standing Horizontal Tricep Extension - 3 sets x 12 reps: 3 x 8 lb band (doubled) Cardio: 30 Minutes: “Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.50 miles Full Body Stretch (holding each stretch for a count of 15 per side) - 18 Minutes
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One Day More Fitness
Aleks Davis Certified Personal Trainer & Yoga Teacher 802-558-4413 |
Online Personal Training
Springfield, Vermont alekspdavis@gmail.com |
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