Friday, July 28, 2017

Friday, July 28th Workout - Pull Day C - Back, Traps & Biceps Plus Cardio

Another great workout today! I really liked the new Leslie Sansone DVD I tried, especially the new and combined moves and I would have gone the whole 3 miles instead of 2 if my back wasn't bothering me! I'm also going up to 10 lbs from 8 lbs on the Bent Over Row next time around.

Pull Day C - Back, Traps & Biceps Plus Cardio: 1 hour, 44 Minutes Total Time

Back, Traps & Biceps: 61 Minutes

Basic Warm up

Basic Plank - 1 x 72 seconds, 1 x 70 sec, 1 x 62 sec 1 x 63 sec, 1 x 63 sec
going back and forth with
Pilates Swimmer - 3 sets x 10 reps

Back Extension on Swiss Ball  - 3 sets x 15 reps
going back and forth with
Dumbbell One-Arm Bent Over Row - 3 sets x 15 reps: 3 x 8 lbs

Bicep Resistance Band Curl - 3 sets x 15 reps: 3 x red band (25-30 lbs) + Exercise Bar (3 lbs)
going back and forth with
Resistance Band Face Pulls - 3 sets x 15 reps: 3 x black band (15-20 lbs)

Dumbbell Front Shrugs - 3 sets x 15 reps: 1 x 15 lbs, 2 x 10 lbs
going back and forth with
Lateral Dumbbell Bicep Curl - 3 sets x 15 reps: 3 x 5 lbs

Behind the Back Shrugs - 3 sets x 15 reps: 3 x 10 lbs
going back and forth with
Cross Chest Hammer Curls - 3 sets x 15 reps: 3 x 8 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk: 2 Different Miles”:
Fitbit info: time: 30 minutes, distance: 1.5, steps: 3,483 calories burned: 218

Full body Stretch - 13 Minutes

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