Sunday, September 24, 2017

Sunday, September 24th Workout - Pull Day A - Back, Traps, Biceps & Forearms

I had a great workout! It was too hot and humid for cardio although Charles and I may take a long outdoor walk later when when it cools down.

I also got to use my new lat pulldown bar although I did have to "McGyver" it to the band but it worked out in the end and it was definitely worth adding to my exercise equipment collection!

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 19 Minutes Total Time

Back, Traps, Biceps & Forearms: 58 Minutes

Basic Warm up

Basic Plank - 1 x 84 seconds, 1 x 74 sec, 1 x 68 sec 1 x 64 sec, 1 x 65 sec
going back and forth with
Superman Hold - 1x16 seconds, 2x18 seconds

Band Lat Pulldown on Ball  - 3 sets x 15 reps: 3 x purple band (45-50 lbs) + Bar (11 lbs)
going back and forth with
Incline Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 3 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 5 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 5 lbs

Full body Stretch - 21 Minutes

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