Saturday, July 22, 2017

Saturday, July 22nd Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio

I had a great work out today! I love our "new" treadmill and the 35 minutes on it in addition to Pull Day B just flew by. I can easily see myself using it almost every day! Let's hope it holds out for a while!

Pull Day B - Back, Traps, Biceps & Forearms: 1 hour, 48 Minutes Total Time

Back, Traps, Biceps & Forearms: 61 Minutes

Basic Warm up

Basic Plank - 1 x 71 seconds, 1 x 61 sec, 1 x 51 sec 1 x 51 sec, 1 x 47 sec
going back and forth with
Bird Dog - 3 sets x 10 reps

Standing Resistance Band Row  - 3 sets x 15 reps: 3 x red band (25-30 lbs)
going back and forth with
Alternate Incline Bicep Curls - 3 sets x 15 reps: 3 x 8 lbs

Incline Chest Supported Row - 3 set x 15 reps: 3 x 8 lbs
going back and forth with
Bicep Resistance Band Curl Front & Sides - 3 set x 15 reps: 3 x black band (15-20 lbs)

Dumbbell Shrugs to the Side - 3 sets x 15 reps: 3 x 15 lbs
going back and forth with
Concentration Bicep Curl - 3 set x 15 reps: 3 x 10 lbs

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

Cardio - 35 Minutes:

Treadmill info from Fitbit:
time: 35 minutes, distance: 1.51 miles, resistance: 0, speed: 2.8-3.0 - calories burned: 251, steps: 3,712

Full body Stretch - 12 Minutes

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