Monday, November 25th Workout: Push Day A -Chest, Shoulder, Triceps & Abs Plus Cardio and Full Body Stretch
Well, it's taken me many months of illness, chronic pain and issues and new issues (anemia and messed up blood pressure) but I was finally feeling well enough to start working out again and now I feel amazing!
I did make one big mistake in today's workout because when I added abs into my Push/Pull/Legs routine I put them on the end but I didn't take into consideration that some of those ab exercises were planks so by the time I got to the Up-Down Plank today my arms were so dead from the weighs that I could barley do it. So for future reference... put all planks at the start of the workout!
Other than that I had a great workout and I can't wait to do it again tomorrow!
Push Day A - Chest, Shoulders, Triceps & Abs Plus Full Cardio & Body Stretch: 2 Hours, 10 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 & Abs: 1 Hour, 10 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 5 lb plate and one 2.5 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 8 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)
Hollow Hold - 3 x 12 seconds: Bodyweight
Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 6 reps up and down, 1 x 5 reps up and down, 1 x 3 reps up and down: bodyweight
Basic Crunch (arms behind head) - 3 sets x 12 reps: 3 x X-Heavy Loop band (25-30 lbs) around thighs
Cardio: 30 Minutes:
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.44 miles
Full Body Stretch (holding each pose for a count of 15 per side) - 20 Minutes
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