Tuesday, July 11, 2017

Tuesday, July 11th Workout - Pull Day B - Back, Traps, Biceps & Forearms

It feels so great to be back to my regular workouts! I did try and start cardio but within a minute I knew my legs and back were not ready for it so I'll try again tomorrow.

I was able to go up on weights and bands on several things so I'm happy about that! I went from a black band to a red band on the standing band row, from 5 lbs to 8 lbs on the incline bicep curls, 5 to 8 lbs on the chest supported row, green to black band on the bicep front and side curls,  from 10 to 15 lbs on the dumbbell shrugs and 8 to 10 lbs on the concentration curl.

Tomorrow is Leg day B and hopefully cardio!

Pull Day B - Back, Traps, Biceps & Forearms: 1 hour, 12 Minutes Total Time

Back, Traps, Biceps & Forearms: 60 Minutes

Basic Warm up

Basic Plank - 1 x 60 seconds, 1 x 53 sec, 1 x 36 sec 1 x 32 sec, 1 x 31 sec
going back and forth with
Bird Dog - 3 sets x 6 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 - 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

Full body Stretch - 12 Minutes

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