Wednesday, April 11, 2018

Wednesday, April 11th Workout - Pull Day B: Back, Traps, Biceps & Forearms Plus Yoga Stretch

Another exhausting yet awesome workout done and tomorrow is my weigh-in day and my much needed and well deserved rest day!

Leg Day B and a private yoga lesson on Friday! Wooohoo!

Pull Day B: Back, Traps, Biceps & Forearms Plus Yoga Stretch: 1 hour, 22 Minutes Total Time

Back, Traps, Biceps & Forearms: 54 Minutes

Basic Warm up

Superman Hold - 4 sets x Failure: 4 x 20 seconds (up from 15 seconds)

Modified Dumbbell Renegade Row (on knees) - 4 sets x 10 reps: 4 x 15 lbs (up from 10 lbs)

Seated Bench Anchored Band Row w/Double-D Handle - 4 sets x 10 reps: 4 x 4.4 lb handle and 50 lb band (up from 40 lb band and small handles)

Incline Bench Chest Supported Dumbbell Reverse Fly -  4 sets x 10 reps: 4 x 8 lbs (up from 5 lbs)

Standing Side Dumbbell Shrug-  4 sets x 10 reps: 4 x 20 lbs (up from 15 lbs)

1-Arm Standing Dumbbell Bicep Curl Over Incline Bench - 4 sets x 10 reps: 4 x 10 lbs

Seated Bench Dumbbell Twist Bicep Curl - 4 sets x 10 reps: 4 x 12 lbs (up from 10 lbs)

Seated Bench Dumbbell Forearm Curl - 4 sets x 10 reps: 4 x 5 lbs (up from 3 lbs)

Full Yoga Stretch - 28 Minutes

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