3/16 Workout: Chest, Abs & Cardio

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For today’s workout I continued working on the new workout plan I started and today was chest and abs day. I also followed it up with a cardio workout on the treadmill.

Chest Workout

Incline Dumbbell Press

• Warm-up: 2 sets x 12 reps, 10# dumbbells
• 1 set x 10 reps, 20# dumbbells (will be increasing weight next time)

Incline Flyes with Dumbbells

• Warm-up: 1 set x 12 reps, 8#
• 1 set x 10 reps, 15# (will be increasing weight next time)

Flat Bench Press

• Warm-up: 1 set x 12 reps, 55#
• 1 set x 13 reps, 70# (will be increasing weight next time)

Decline Bench Press

• Warm-up: 1 set x 12 reps, 45#
• 1 set x 13 reps, 55#

Abdominal Workout

*I did the same ab workout I did a few days ago. I ran through 5 ab exercises as a circuit and rested 45 seconds in between each set. I repeated the circuit 3 times.

• Cable Crunches x 20 reps
• Hanging Knee Raises x 20 reps
• Weighted Crunches on Stability Ball x 20 reps, 8# dumbbell
• Reverse Crunches x 20 reps
• Bicycle Crunches x 20 reps

Cardio Workout

• 5 minutes @ 4 mph, 10% incline
• 5 minutes @ 6 mph, 10% incline
• 5 minutes @ 4 mph, 10% incline
• 5 minutes @ 6 mph, 10% incline
• 5 minutes @ 4 mph, 10% incline
• 5 minutes @ 6 mph, 10% incline
• 5 minutes @ 4 mph, 10% incline

Total Time: 35 minutes

Total Distance: 2.833 miles

Total Calories Burned: 469 calories

Now I’m exhausted and about to watch ‘Parenthood’ and then go to snooze!

Have a great night!

~Melinda