Wednesday, March 22, 2017

Wednesday, March 22nd Workout - Pull Day A - Back, Traps, Biceps & Abs + Cardio

I had another great day at the gym and I'm nicely sore from yesterday! Tomorrow is Leg Day A and I'm actually looking forward to it and I hit 61 seconds on my first plank (I do 5 a day). Woohoo!

Pull Day A - Back, Traps, Biceps & Abs + Cardio: 1 hour, 41 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.40 miles, incline: 1, speed 2.5-2.6

Back, Traps, Biceps & Abs: 51 Minutes

Basic Warmup

Basic Plank - 1 x 61 seconds, 1 x 46 sec, 1 x 34 sec 1 x 27 sec, 1 x 24 sec

Lat Pulldown Machine - 3 sets x 15 reps: 3 x 45 lbs

Bicep Curl Machine - 3 sets x 15 reps: 3 x 25 lbs

Ab Crunch Machine - 3 sets x 15 reps, 3 x 60 lbs

Dumbbell Upright Row -  3 sets x 15 reps: 3 x 8 lbs

Seated Dumbbell Forearm Extension - 3 set x 15 reps: 3 x 3 lbs

Standing Dumbbell Hammer Curl -  3 sets x 15 reps: 3 x 8 lbs

Seated Dumbbell Forearm Curl - 3 set x 15 reps: 3 x 3 lbs

Oblique Crunches With Feet on Bench - 3 set x 15 reps

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.32 miles, resistance: 1, speed: 2.9-3.0 - calories burned: 221, steps: 3,252

Full body Stretch - 10 Minutes

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