Wednesday, April 18, 2018

Wednesday, April 18th Workout - Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Yoga Stretch

I had another fantastic day at the gym and I'm very nicely sore from yesterday's workout!

I even managed 30 minutes on the Arc Trainer (instead of the treadmill because my ankle was acting up again). The last time I tried the Arc Trainer (it's like an elliptical but moves slightly differently) I managed 10 minutes and felt like I was dying so this was awesome! I also used the heavy ropes as part of my warm up and just had a great day.

Tomorrow is my weigh-in day and Leg Day and, God help me, I can't wait to tackle my legs at the gym! Wooohoo!!

Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Yoga Stretch: 2 hours Total Time

Back, Traps, Biceps & Forearms: 1 Hour

Basic Warm up (including heavy ropes)

Bird Dog - 4 sets x 10 reps (body weight)

Lat Pulldown Machine w/long lat bar - Wide Grip - 4 sets x 10 reps: 1 x 55 lbs, 2 x 50 lbs, 1 x 45 lbs

Bicep Curl Machine - 4 sets x 10 reps: 1 x 32.5 lbs, 1 x 30 lbs, 2 x 25 lbs

Machine Assisted Pull Ups - Narrow Grip -  4 sets x 10 reps: 1 x 100 lbs, 3 x 110 lbs

Cable Shrug w/accessory bar - 4 sets x 10 reps: 4 x 60 lbs

Cable Forward High Bicep Curl w/accessory bar - 4 sets x 10 reps: 4 x 35 lbs

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

Dumbbell Standing Hammer Bicep Curl -  4 sets x 10 reps: 4 x 12 lbs

Cardio - 30 Minutes:

Arc Trainer info:
time: 30 minutes, distance: 1.04 miles, resistance: level 15, incline 7, calories burned: 257

Full Yoga Stretch - 30 Minutes

No comments:

Post a Comment