Sunday, July 2, 2017

Sunday, July 2nd Workout - Pull Day A - Back, Traps, Biceps & Forearms

I had a great workout today after finally getting rid if the headache that plagued me pretty much all night and early morning.

I decided that with each workout, I don't just want to try and do the same amount of weights and resistance bands that I did the previous workout (unless they were just the right amount). Instead I want to push myself to lift and move heavier and if it's too much, I'll listen to my body and scale it back but each workout is a chance to do better than the workout before, not to stay in one place!

So today I was able to go from 3 lbs to 5 lbs on the incline dumbbell reverse fly, up to a red band from the black band on the band shrugs, and up to 8 pounds from 5 pounds on the hammer curl, the upright row and the dumbbell curl!

I also did a 46 minute cardio DVD but I didn't do all of the arm moves (since I fried my arms during the earlier workout) and I didn't use the hand weights, I just focused on the cardio itself.

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 50 Minutes Total Time

Back, Traps, Biceps & Forearms: 52 Minutes

Basic Warm up

Basic Plank - 1 x 61 seconds, 1 x 52 sec, 1 x 44 sec 1 x 46 sec, 1 x 43 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 5 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

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

Cardio - 46 Minutes:

“Leslie Sansone Walk at Home: Burn Body Fat & Sculpt Your Arms - 3 Mile Walk”:
Fitbit info: time: 46 minutes, distance: 2.41, steps: 5,660, calories burned: 377

Full body Stretch - 12 Minutes

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