Friday, May 17th Workout - Push Day A - Chest, Shoulders & Triceps Plus Full Body Yoga Stretch5/17/2019 I had a great workout today! I really focused on form and on going slowly and I'm not missing cardio at all right now. The yoga routine was tough but I'm loving it and I know it'll get easier the more I do it.
Pull Day A tomorrow! Push Day A - Chest, Shoulders & Triceps Plus Full Body Yoga Stretch: 1 Hour, 48 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 12 lbs Barbell Flat Bench Chest Press - 3 sets x 12 reps: 3 x one 10 lb plate on each side + 12.9 lb barbell Standing Anchored Band Chest Fly w/handles - 3 sets x 12 reps: 3 x 30 lb band Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 12 reps: 3 x 10 lbs Standing Dumbbell Scarecrow - 3 sets x 12 reps: 3 x 5 lbs Anchored Band Lateral Raises w/small handle - 3 sets x 12 reps: 3 x 3 lb band (doubled over) Dumbbell Skullcrushers on Bench - 3 sets x 12 reps: 3 x 8 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) Full Body Yoga Stretch (holding each pose for a count of 12 per side) - 33 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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