Tuesday, March 28, 2017

Tuesday, March 28th Workout - Pull Day B - Back, Traps, Biceps & Abs + Cardio

Another workout done and I feel great! My plank is still not where it was last week but it's getting closer and I was able to do 14 machine assisted pull ups in a row when I wasn't able to get past 8 in a row before!

I also added another 5 minutes to my cardio workout on the treadmill. Tomorrow is Leg Day B!

Pull Day B - Chest, Shoulders, Triceps & Abs Plus Cardio: 1 hour, 51 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.43 miles, incline: 1, speed 2.8

Back, Traps, Biceps & Abs: 55 Minutes

Basic Warmup

Basic Plank - 1 x 64 seconds, 1 x 49 sec, 1 x 39 sec 1 x 27 sec, 1 x 26 sec

Machine Assisted Pull Up - 1 set x 14 reps, 1 set x 8 reps, 1 set x 8 reps at 150 lbs

Machine Assisted Dips - 1 set x 10 reps, 1 set x 8 reps, 1 set x 6 reps at 150 lbs

Incline Prone Row - 3 set x 15 reps: 3 x 10 lbs

Seated Dumbbell Bicep Curl - 3 set x 15 reps: 3 x 8 lbs

Behind the Back Dumbbell Forearm Curl - 3 set x 15 reps: 3 x 3 lbs

Dumbbell Concentration Bicep Curl - 3 set x 15 reps: 3 x 8 lbs

Bicycle Crunch -  3 set x 15 reps

Ab Side Reaches -  3 set x 15 reps

Cardio - 35 Minutes:

Treadmill info from Fitbit:
time: 35 minutes, distance: 1.52 miles, resistance: 1, speed: 2.9-3.1 - calories burned: 244, steps: 3,753

Full body Stretch - 10 Minutes

No comments:

Post a Comment