Monday, October 2, 2017

Monday, October 2nd Workout - Pull Day B - Back, Traps & Biceps Plus Stretch

My weights workout went great today but my cardio was awful. I managed all of 2 1/2 minutes on the Arc Trainer before my thighs started begging for relief so I stopped :/ I'm going to try again tomorrow and maybe lower the resistance and see what happens.

I'm also checking out some other workout plans that are made by the Fitness Food Diva (I've posted about her before over a year ago and I finally feel ready for her workouts) but I have a blog post about that coming up later!

Pull Day A - Back, Traps & Biceps Plus Stretch: 1 hours, 47 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.44 miles, incline: 0, speed 3.0

Back, Traps & Biceps - 78 Minutes

Basic Warmup

Basic Plank - 1 x 92 seconds, 1 x 74 sec, 1 x 64 sec 1 x 61 sec, 1 x 62 sec

Airplane - 3 sets x 10 reps

Rear Delt Machine - 3 sets x 15 reps: 3 x 25 lbs

Cable Bicep Curl - 3 sets x 15 reps: 3 x 30 lbs

Standing Cable Row - 3 sets x 15 reps: 3 x 40 lbs

One-Arm Dumbbell Upright Row - 3 sets x 15 reps: 3 x 12 lbs

One-Arm Dumbbell Preacher Curl - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Side Shrugs -  3 sets x 15 reps: 3 x 12 lbs

Dumbbell Concentration Curl - 3 sets x 15 reps: 3 x 10 lbs

Isolation Rear Delt - 3 sets x 15 reps: 3 x 3 lbs

Full body Stretch - 19 Minutes

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