Tuesday, August 13th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch
I had a fantastic workout today! It took me a little while to get used to this gym because my last gym was set up slightly differently and I had to get used to different barbells than what I have at home but I ended up with an amazing workout and I feel great!
I'm doing my Push/Pull/Legs/Abs A-G routine which should run me about 5-6 weeks including rest days so some days will have more machines and some days will have more free weights. The workout is designed to do a little of everything over the next 6 weeks and also designed to be safe on my back so you won't see any deadlifts or ab exercises that will seriously strain my back in this round.
I will also be saving my yoga routine/stretch for home because it's easier for me that way so I'll be doing a regular full body stretch after weights and cardio at the gym and my yoga workouts several times throughout the week in my home gym. I will also continue using my home gym for days that I can't get to the gym or when it's closed but I will focus more on cardio and yoga at home rather than weights.
I also have fitness classes available to me now so I may throw a few of those in just for fun!
Looking forward to Pull Day A tomorrow after work!
Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 8 Minutes Total Time
Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank: 3 planks x 30 second hold
Battle Rope Snakes - 12 reps
Knee push-ups - 10 reps
Battle Ropes Slams - 12 reps
10 reps x bodyweight of every exercise of Push Day A
Walk in Place - 2 Minutes
Chest, Shoulders & Triceps: 1 Hour, 10 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 35 lb Barbell
Seated Chest Press Machine - Wide Grip - 3 sets x 12 reps: 3 x 50 bs
Dumbbell Lateral Shoulder Raises - 3 sets x 12 reps: 3 x 5 lbs
Standing Dumbbell Scarecrow - 3 sets x 12 reps: 3 x 5 lbs
Seated Shoulder Press Machine - Palms Facing Forward - 3 sets x 12 reps: 3 x 20 lbs
Machine Assisted Tricep Dips - Wide Grip - 3 sets x 12 reps: 3 x 140 lbs
Tricep Extension Machine - 3 sets x 12 reps: 3 x 25 lbs
Cardio - Treadmill: 30 Minutes:
Treadmill Fitbit Info: time: 30 minutes, incline: 1, speed 3.0-3.2, distance: 1.32 miles
Full Body Stretch - 18 Minutes
Write something about yourself. No need to be fancy, just an overview.
One Day More Fitness
Certified Personal Trainer & Yoga Teacher
Online Personal Training
© COPYRIGHT 2015. ALL RIGHTS RESERVED.