Sunday, July 16, 2017

Sunday, July 16th Workout - Pull Day A - Back, Traps, Biceps & Forearms

Today is better but still not great. I did okay with my regular workout but I was only able to handle 5 minutes of cardio because my legs still felt exhausted and weighed down and I knew that tomorrow was leg day. Hopefully I can do cardio tomorrow but in the meantime I'm going to make sure to hit my step goal for the day.

I added the exercise bar to my lat pulldown and it made a huge difference in how the exercise worked and how much more it was like the machine at the gym with the bar. Definitely one of my better ideas!

Also I went up from a black band to a red band on the band shrug and I tried to go up to 8 lbs from 5 on the reverse fly but couldn't hold my form correctly so I went back to 5's. Everything else stayed the same but I will definitely be going up on the lat pulldown band next time!

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 06 Minutes Total Time

Back, Traps, Biceps & Forearms: 53 Minutes

Basic Warm up

Basic Plank - 1 x 75 seconds, 1 x 56 sec, 1 x 53 sec 1 x 50 sec, 1 x 61 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) + Exercise Bar (3 lbs)
going back and forth with
Incline Dumbbell Reverse Fly - 3 sets x 15 reps: 1 x 8 lbs, 2 x 5 lbs

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

Standing Hammer Curls - 3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Upright Row -  3 sets x 15 reps: 3 x 8 lbs

Resistance Band Shrug - 3 sets x 15 reps: 3 x red band (25-30 lbs)
going back and forth with
Dumbbell Bicep Curls-  3 set x 15 reps: 3 x 8 lbs

Full body Stretch - 12 Minutes

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