Thursday, August 3, 2017

Thursday, August 3rd Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio

I had a great workout today (despite the remaining humidity and sweating horribly) and was able to go up on some weights: my forearm exercises weights went from 3 lbs to 5 lbs, the standing hammer curl went from 8 lbs to 10 lbs after the first set and the dumbbell bicep curl went from 8 lbs to 10 lbs as well.

Pull Day A - Back, Traps, Biceps & Forearms:1 hour, 42  Minutes Total Time

Back, Traps, Biceps & Forearms: 55 Minutes

Basic Warm up

Basic Plank - 1 x 70 seconds, 1 x 62 sec, 1 x 62 sec 1 x 61 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: 3 x 5 lbs

Seated Forearm Extensions - 3 sets x 15 reps: 3 x 5 lbs
going back and forth with
Seated Forearm Curls - 3 sets x 15 reps: 3 x 5 lbs

Standing Hammer Curls - 3 sets x 15 reps: 1 x 8 lbs, 2 x 10 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 10 lbs

Cardio - 35 Minutes:

“Leslie Sansone Walk at Home: Burn Body Fat & Sculpt Your Arms - 2 Mile Walk”:
Fitbit info: time: 35 minutes, distance: 1.8, steps: 4,208, calories burned: 284.

Full body Stretch - 12 Minutes

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