Thursday, September 1, 2016

Thursday, September 1st Workout - Back Day

I got a great back workout in today even though I skipped the cardio portion because we're going to do a nature walk later this afternoon! Tomorrow I'm looking at shoulders and abs!

Back Day - 1 hour, 30 Minutes

Warm-Up:
Bands and walking in place

Workout:
Lat Pulldown Machine: 40 lbs - 12 reps, 45 lbs - 10 reps, 50 lbs - 8 reps,  50 lbs - 8 reps, 45 lbs - 10 reps, 40 lbs - 12 reps

Machine Assisted Pull Up: 150 lbs - 1 set x 10 reps, 3 sets x 4 reps

Seated Cable Row: 30 lbs - 12 reps, 40 lbs - 10 reps, 50 lbs - 8 reps,  50 lbs - 8 reps, 40 lbs - 10 reps, 30 lbs - 12 reps

Dumbbell Upright Row: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

One Arm Dumbbell Row: 10 lbs - 12 reps, 12 lbs - 10 reps, 15 lbs - 8 reps,  15 lbs - 8 reps, 12 lbs - 10 reps, 10 lbs - 12 reps

Bent Over Dumbbell Row: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

T-Bar Row: 45 lb Bar - 3 sets x 10 reps

Basic Plank - 1x37 seconds, 1x29 sec, 1x23 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Full Body Stretch

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