Tuesday, January 26, 2016

Tuesday, January 26th Workout - Pull Day - Back, Biceps and Abs Plus Cardio

Pull Day: 1 hour, 20 minutes

Warm Up:
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps - lats, traps and rear delt

Workout:
Prone Row with 10 lbs dumbbells - 5 sets of 20 reps/10 sets of 10 reps
One Arm Row with 8 lb dumbbells - 3 sets of 10 reps
Chair Pose - 3 sets to Failure (starting with 2 minutes a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 10 reps
Bicep Curls with 8 lb dumbbells - 3 sets of 10 reps
"Falling Leaf" - 3 sets of 10 reps

Abs:
Standing Oblique Twists with blue band (4-6 lbs) -  3 sets of 15 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 10 reps
Basic Crunch with hands reaching to knees - 5 sets of 10 reps

Cardio: 30 Minutes
Leslie Sansone "Walk Away the Pounds Ultimate Collection - 2 Mile Brisk Walk" - Fitbit info:
time: 30 minutes, distance: 1.6 miles, steps: 3,371 calories burned: 194

Cool Down:
full body stretch

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