Tuesday, January 3, 2017

Tuesday, January 3rd Workout - Pull Day A: Back, Traps, Biceps & Balance

Day two working out is done and it feels great! I'm also very nicely sore from yesterday's workout so I know I did it right.

Tomorrow I'm looking at a pretty tough Leg Day A but I now I can do it and if I can keep this up I will be looking pretty amazing by this summer!

I'm also on Day 3 low carb (again) but it doesn't feel as tough as the last few which I'm very grateful for!

Pull Day A: Back, Traps, Biceps & Balance - 75 Minutes:

Resistance Band Lateral Pulldown on Ball - 5 sets Pyramid:
1 x 15 reps w/black band (15-20 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 10 reps w/orange band (35-40 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 20 reps w/green band (10-12 lbs fast)

going back and forth with

Prone 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)
************************************************

Seated Dumbbell Bicep 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

Dumbbell Upright Row - 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)
************************************************

Forearm in Front Extension - 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)

going back and forth with

Seated Dumbbell Hammer 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)
************************************************

Forearm in Front 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)

going back and forth with

Heel to Toe Walk- 5 sets across
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Plank - 6 sets:
1 x 20 seconds
1 x 20 seconds
1 x 19 seconds
1 x 17 seconds
1 x 15 seconds

going back and forth with

Superman with Heel & Elbow Squeezes - 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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