Monday, September 15, 2014

Mondays Work out 9/15/2014

I am sorry I meant to get this up yesterday. But here is what I will be doing when I get to the gym today

Chest and Triceps Day!

Push-ups

12 - 15 reps X 3 Sets (1 min or less of rest between sets)

Dumbbell Bench Press Rest 1 min between sets

Set 1:

20 lbs dumbbells X 12 reps



Set 2:

25 lbs dumbbells X 12 reps



Set 3:

30 lbs dumbbells X 8-10 reps

Inclined dumbbell flyers Rest 1 min Between sets

Set 1:

15 lbs X 12 reps


Set 2:

15 lbs X 10-12 reps


Set 3:

20 lbs X 8-10 reps


More Push-ups!


12 - 15 reps X 3 Sets (1 min or less of rest between sets)


Standing Triceps Extensions rest 1 min between sets

Set 1:

20 lbs X 12 reps

Set 2:

20 lbs X 12 reps

Set 3:

25 lbs X 8-10 reps


Triceps Push down on cables Rest 1 min between sets

Set 1:

50 lbs X 12 reps

Set 2:

60 lbs X 10-12 reps

Set 3:

70 lbs X 8-10 reps


Thats its!!! Now if you feel like you want to you can go do some cardio. I am still playing basketball at this point (seeing as how I don't even know if I am pregnant yet) So at this point that is what I would go and do. Thanks!! Let me know if you have any questions. Oh and you can google any of those lifts/moves to see exactly how to do them and proper form. And go at your own pace and lift the weight you can. Good luck!

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