Tuesday, February 16, 2016

Tuesday, February 16th Workout - Pull Day - Back, Biceps and Abs

I've really been feeling like my workouts weren't challenging me enough so I decided that it was time to make them harder starting with today's workout.

And, yeah, I was definitely challenged! And felt a little pukey :/ but it a good way lol.

Most of the exercises went up by either weights or reps or both and the thing that I'm most proud of what that my my chair pose went from 2 minutes each time to 3!

Basically the one armed row went up to 10 pounds instead of 8 and I was able to do more reps a set for all but the last 2 sets, the trap flies weights remained the same but went from 3 sets of 15 reps to 3 sets of 20 reps, Bicep curls are still at 8 lbs but went from 3 sets of 15 to 3 sets of 20, "falling leaf" went from 3 sets of 10 to 3 sets of 15, standing obliques and Psoas went from 3 sets of 15 to 3 sets of 20 and I got the basic crunch to 20 reps a set instead of 10. That still leaves the crunch at 60 reps but it upped each set by 10. I hope all that makes sense lol.

Pull Day: 1 hour, 35 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, 4 sets of 15 and 2 sets of 10
One Arm Row with 10 lb dumbbells - 3 sets of 15 reps
Chair Pose - 3 sets to Failure (3 minutes a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 20 reps
Bicep Curls with 8 lb dumbbells - 3 sets of 20 reps
"Falling Leaf" - 3 sets of 15 reps

Abs:
Standing Oblique Twists with blue band (4-6 lbs) -  3 sets of 20 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 20 reps
Basic Crunch with hands reaching to knees - 3 sets of 20

Cool Down:
full body stretch

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