Monday, April 2, 2018

Monday, April 2nd Workout - Pull Day G - Back, Traps & Biceps Plus Stretch

Pull Day G is done! I was able to go up to 20 lbs from 15 lbs on my shrugs, to 15 lbs from 10 lbs for the row and 1 set of 10 reps at 12 lbs (10 lbs for the rest) for my chest supported bicep curl!

Leg Day G tomorrow!

Pull Day G: Back, Traps, Biceps & Forearms Plus Stretch: 1 hour, 6 Minutes Total Time

Back, Traps, Biceps & Forearms: 46 Minutes

Basic Warm up

Back Extension on Floor - 4 sets x 10 reps

Bird Dog on Stability Ball - 4 sets x 10 reps

1-Arm Incline Bench Chest Supported Dumbbell Row - 4 sets x 10 reps: 4 x 15 lbs

Anchored Band Reverse Fly with small handles - 4 sets x 10 reps: 4 x 20 lb band

Incline Bench Chest Supported Dumbbell Shrug  - 4 sets x 10 reps: 4 x 20 lbs

Overhead Dumbbell Bicep Curls to the side - 4 sets x 10 reps: 2 x 8 lbs

Incline Bench Chest Supported Dumbbell Bicep Curl  - 4 sets x 10 reps: 1 x 12 lbs, 3 x 10 lbs

Anchored Band Standing Forearm Curl with small handles - 4 sets x 10 reps: 4 x 10-12 lbs

Full Body Stretch with Yoga Poses - 20 Minutes

No comments:

Post a Comment