Wednesday, September 27, 2017

Wednesday, September 27th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

Another great day at the gym. The weight training workout didn't take as long as yesterday so I added an extra five minutes to my cardio workout. I also think I can go heavier on the hammer curls and the chest-supported two-arm row next time!

Leg Day A tomorrow along with my weigh-in day (so far it promises to be a good one but we'll see) and I'm at over 9,000 steps so I'm just going to go ahead and hit 10,000 today!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hours, 57 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.44 miles, incline: 0, speed 2.9-3.1

Back, Traps, Biceps & Forearms - 55 Minutes

Basic Warmup

Basic Plank - 1 x 92 seconds, 1 x 62 sec, 1 x 68 sec 1 x 64 sec, 1 x 63 sec

Superman Heel & Elbow Squeeze - 3 sets x 15 reps

Lat Pulldown Machine - Wide Grip - 3 sets x 15 reps: 3 x 45 lbs

Bicep Curl Machine - 3 sets x 15 reps: 3 x 15 lbs

Machine Assisted Pull Up - Narrow Grip - 3 sets x 15 reps: 3 x 140 lbs

Cable Shrug - 3 sets x 15 reps: 3 x 30 lbs

Incline Dumbbell Chest-Supported 2-Arm Row - 3 sets x 15 reps: 3 x 10 lbs

Standing Dumbbell Hammer Curl -  3 sets x 15 reps: 3 x 8 lbs

Dumbbell Forearm Extension - 3 sets x 15 reps: 3 x 3 lbs

Dumbbell Forearm Curl - 3 sets x 15 reps: 3 x 3 lbs

Cardio - 35 Minutes:

Treadmill info from Fitbit:
time: 35 minutes, distance: 1.59 miles, resistance: 0, speed: 3.3-3.4 - calories burned: 245, steps: 3,913

Full body Stretch - 17 Minutes

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