Monday, February 1, 2016

Monday, February 1st Workout - Pull Day - Back, Biceps and Abs

Felt great to work out again! I didn't get any cardio in today but I plan on it for tomorrow along with leg day.

I went up to 10 pound weights on biceps but I think next time I may go back down to 8 lbs and do more reps just to mix it up. I also added a few more reps to a couple of exercises and was able to do more reps a set for the prone row which is awesome!

Pull Day: 1 hour, 15 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 - 1 set of 20, 2 sets of 15 & 5 sets of 10
One Arm Row with 8 lb dumbbells - 3 sets of 10 reps
Chair Pose - 3 sets to Failure (2 minutes a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 10 reps
Bicep Curls with 10 lb dumbbells - 3 sets of 10 reps
"Falling Leaf" - 3 sets of 12 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 12 reps
Basic Crunch with hands reaching to knees - 1 set of 20 & 3 sets of 10 reps

Cool Down:
full body stretch

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