Tuesday, April 24, 2018

Tuesday, April 24th Workout - Gym Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

It felt so great to be back in the gym! I had a great workout and I really pushed myself on the Arc Trainer!

Leg Day B tomorrow!

Gym Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 3 Minutes Total Time

Back, Traps, Biceps & Forearms: 1 Hour

Basic Warm up (including heavy ropes)

Superman Hold - 4 sets x 10 seconds (body weight)

Rear Delt Machine - Middle Handles - 4 sets x 10 reps: 4 x 40 lbs

Overhead Cable Bicep Curl to the Sides w/handles - 4 sets x 10 reps: 1 x 15 lbs, 3 x 10 lbs

Seated Bench Cable Row w/double-d handle -  4 sets x 10 reps: 4 x 60 lbs

Weighted Preacher Curl - 4 sets x 10 reps: 4 x 25 lb Curl Bar

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

Standing Dumbbell Side Shrug - 4 sets x 10 reps: 4 x 20 lbs

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

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 17, incline 8, 1 minute on level 18, incline 9, distance: 1.19 miles, steps: 2,916, calories burned: 284

Full Yoga Stretch - 28 Minutes

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