Monday, January 9, 2017

Monday, January 9th Workout - Pull Day B: Back, Traps, Biceps & Abs

Yes! Another workout done and my plank time is slowly improving!

Leg Day B is tomorrow (yes, I created a workout with 2 leg days a week :o ), then gentle yoga and then the week starts again!

I can't remember the last time I actually did an entire week's worth of a workout without skipping tons of days and having to start over again!

Pull Day B: Back, Traps, Biceps & Abs - 1 hour, 31 Minutes:

Standing Resistance Band Pull - 5 sets Pyramid:
1 x 15 reps w/green band (10-12 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 10 reps w/red band (25-30 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)

going back and forth with

Dumbbell Shrugs - 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)
************************************************

One Arm Dumbbell Row - 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)

going back and forth with

Resistance Band Bicep Curl Front and Sides - 5 sets Pyramid:
1 x 15 reps w/blue band (4-6 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 10 reps w/black band (15-20 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)
**************************************************************

Concentration Curl - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Behind the Back Forearm Curl - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 5 lb dumbbells
1 x 12 reps w/ 3 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)
************************************************

Dead Bug - 5 sets x 12
1 x 12 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps

going back and forth with

Plank - 5 sets to Failure
1 x 33 seconds
1 x 31 seconds
1 x 28 seconds
1 x 28 seconds
1 x 27 seconds
************************************************

Six Inch Leg Raises - 5 sets to Failure
1 x 12 seconds
1 x 12 seconds
1 x 12 seconds
1 x 10 seconds
1 x 10 seconds

going back and forth with

Bicycle Crunch - 5 sets Pyramid:
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

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