Friday, February 16, 2018

Friday, February 16th Workout - - Pull Day A - Back, Traps & Biceps Plus Stretch

I got in another great workout! I'm keeping my weights pretty low for the first run of A days because I'm just starting out again so I'm testing what I can do and I'm not as strong as I was before, but I'll definitely be able to raise them soon, possibly by the B days. Tomorrow I have Leg Day A to look forward to.

Charles is also going to attach another anchor to the wall, this time as high as the wall allows, because right now my "high" anchor is up somewhat high (I need a chair to be able to put a band through it) but it's not high enough to where I don't have to wind the band around numerous times to get the equipment to hang at the correct height so we'll add the higher anchor when it comes on Monday.

Pull Day A - Back, Traps, Biceps & Forearms Plus Stretch: 1 hour, 10 Minutes Total Time

Back, Traps, Bicep & Forearms: 50 Minutes

Basic Warm up

Bird Dog - 3 sets x 10 reps

Wide Grip Anchored Band Lat Pulldown w/Lat Bar - 3 sets x 15 reps: 3 x 40 lb band + 8 lb bar

Anchored Band Bicep Curl- 3 sets x 15 reps: 3 x 20 lb band

Chest Supported Dumbbell Row -  3 sets x 15 reps: 3 x 8 lbs

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 5 lbs

Anchored Band Shrug -  3 sets x 15 reps: 3 x 30 lb band

Anchored Band Forward High Bicep Curl - 3 sets x 15 reps: 3 x 15-20 lb band

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

Full body Stretch - 20 Minutes

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