Okay, so I made this workout just a little harder since I upped everything last time. I did half of the prone row to 15 lb weights but my issue with that is that the 15 pounders are bigger and wider than the 10's (totally different weight brands) and they kept getting caught on the bench I was laying on. They were really unwieldy and because of that I couldn't lift them as high as I needed to so I'm not sure what to do about that. Due to that and them being really heavy I did 50 reps with the 15's and 50 reps with the 10's. I also upped my reps on the one arm row to 20 instead of 15.
Unfortunately I had to drop my chair pose to 2 minutes 30 seconds even though I was able to do 3 minutes last time. I'm thinking it's because my thighs are exhausted from yesterday's leg day so we'll see what happens next time.
Pull Day: 1 hour, 30 minutes
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps - lats, traps and rear delt
Prone Row with 15 lb dumbbells - 5 sets of 10 & with 10 lb dumbbells 2 sets of 15 and 2 sets of 10.
One Arm Row with 10 lb dumbbells - 3 sets of 20 reps
Chair Pose - 3 sets to Failure (2 minutes 30 seconds 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
Standing Oblique Twists with black band (15-20 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
full body stretch