Wednesday, March 14, 2018

Wednesday, March 14th Workout - Pull Day C - Back, Traps & Biceps Plus Stretch

I had a decent Pull day workout (even though I started doing two of the exercises incorrectly). Good thing I actually stopped and double checked how to to them when I realized they didn't feel right so I did do them correctly in the end.

I also took a pass on cardio today. I actually started it but my body was just exhausted and I realized that I haven't had a full rest day in six days so tomorrow I rest (plus I have a really busy day so it works out).

Tomorrow is also my weigh-in day and I'm hoping for the best (since I've been doing everything right) but the way the scale has been moving this week isn't really encouraging. I have a lot to say about feeling discouraged but that's a whole other post and will come later this week.

Pull Day C: Back, Traps, Biceps & Forearms Plus Stretch: 1 hour, 13 Minutes Total Time

Back, Traps, Biceps & Forearms: 52 Minutes

Basic Warm up

Superman with Heel and Elbow Squeezes - 4 sets x 10 reps

Seated Bench 1-Arm Anchored Band Lat Pulldown with Small Handle- 4 sets x 10 reps: 4 x 30 lb band

Standing 1-Arm Dumbbell Upright Row - 4 sets x 10 reps: 4 x 12.5 lbs

Front Dumbbell Shrug -  4 sets x 10 reps: 4 x 15 lbs

Incline Bench Dumbbell Alternating Bicep Curl-  4 sets x 10 reps: 4 x 10 lbs

Anchored Band Hammer Bicep Curl with Small Handles - 4 sets x 10 reps: 4 x 20 lb band

Seated Bench Dumbbell High Forward Hammer Bicep Curl - 4 sets x 10 reps: 1 x 8 lbs, 3 x 5 lbs

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

Full Body Stretch with Yoga Poses - 21 Minutes

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