Saturday, October 21, 2017

Saturday, October 21st Workout - Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch

Another great workout today!! I'm very nicely sore from yesterday and worked very hard today and loved it! Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 36 Minutes Total Time

Back, Traps & Biceps: 46 Minutes

Basic Warm up

Basic Plank - 1 x 70 seconds, 1 x 65 sec, 1 x 62 sec

Superman Hold - 4 sets x 20 seconds

Wide Grip Anchored Band Lat Pulldown on Swiss Ball w/Bar - 4 sets x 10 reps: 4 x 40 lb band + 3 lb bar

Anchored Band Bicep Curl- 4 sets x 10 reps: 4 x 25-30 lb band

Dumbbell Upright Row -  4 sets x 10 reps: 4 x 10 lbs

Dumbbell Standing Hammer Bicep Curl -  4 sets x 10 reps: 4 x 8 lbs

Anchored Band Shrug -  4 sets x 10 reps: 4 x 40 lb band

Seated Dumbbell Forearm Extension - 4 sets x 10 reps: 4 x 3 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast: 30 Minute Big Burn”:
Fitbit info: time: 30 minutes, distance: 1.56, steps: 3,667, calories burned: 218

Full body Stretch - 20 Minutes

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