Tuesday, June 20, 2017

Tuesday, June 20th Workout - Pull Day A - Back, Traps, Biceps & Forearms

Today's workout went great outside of the small split lip (on the inside) when the candle and candle holder under Bambi flew off after getting nicked by the resistance band and flew straight into my mouth :/

It's minor though so no biggie but the candle holders and probably the African mask that hangs there needs to be moved.

I was even able to get in 30 minutes of cardio. Tomorrow is leg day but will be later than normal because I have to bring the car in to be looked at right (again) right after work so I'm hoping that won't take long but we'll see. Either way I'm doing legs but we'll see about cardio depending on what time I get started.

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 30 Minutes Total Time

Back, Traps, Biceps & Forearms: 48 Minutes

Basic Warm up

Basic Plank - 1 x 62 seconds, 1 x 33 sec, 1 x 36 sec 1 x 34 sec, 1 x 35 sec
going back and forth with
Superman Heel & Elbow Squeezes - 3 sets x 15 reps

Band Lat Pulldown on Ball  - 3 sets x 15 reps: 3 x purple band (45-50 lbs)
going back and forth with
Incline Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 3 lbs

Seated Forearm Extensions - 3 set x 15 reps: 3 x 3 lbs
going back and forth with
Seated Forearm Curls - 3 set x 15 reps: 3 x 3 lbs

Seated Hammer Curls - 3 set x 15 reps: 3 x 5 lbs
going back and forth with
Dumbbell Upright Row -  3 set x 15 reps: 3 x 5 lbs

Resistance Band Shrug - 3 sets x 15 reps: 3 x black band (15-20 lbs)
going back and forth with
Dumbbell Bicep Curls-  3 set x 15 reps: 3 x 5 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast 30 Minutes Big Burn”: 
Fitbit info: time: 30 minutes, distance: 1.41, steps: 3,492 calories burned: 230

Full body Stretch - 12 Minutes

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