Monday, March 19, 2018

Monday, March 19th Workout - Pull Day D - Back, Traps & Biceps Plus Stretch

Pull Day D went great! I did inverted rows for the first time using the progression pull up bar and it felt really good, I felt strong! I'm slowly building my way up to doing a pull up.

I also got my concentration curl to 12.5 lbs for one set of reps, 10 lbs for the rest. Slowly and steady progressive!

And getting up every hour and getting in the steps I need is going really well and my back is okay with it!

Leg Day D tomorrow!

Pull Day D: Back, Traps, Biceps & Forearms Plus Stretch: 1 hour, 15 Minutes Total Time

Back, Traps, Biceps & Forearms: 55 Minutes

Basic Warm up

Inverted Row using Progression Pull Up Bar - 4 sets x 10 reps

Anchored Band Straight Arm Pulldown with Small Handles - 4 sets x 10 reps: 4 x 30 lb band

Anchored Band Face Pulls with Triceps Double Rope -  4 sets x 10 reps: 4 x 30 lb band

Standing 1-Arm Anchored Band Row with Small Handle - 4 sets x 10 reps: 4 x 20 lb band

Anchored Band Upright Row with Large Handle - 4 sets x 10 reps: 4 x 30 lb band

Concentration Dumbbell Bicep Curl - 4 sets x 10 reps: 1 x 12.5 lbs, 3 x 10 lbs

Standing 1-Arm Anchored Band Bicep Curl with Small Handle - 4 sets x 10 reps: 4 x 10-12 lb band

Standing Behind the Back Dumbbell Forearm Curl - 4 sets x 10 reps: 4 x 3 lbs

Full Body Stretch with Yoga Poses - 20 Minutes

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