Sunday, July 22, 2018

Sunday, July 22nd Workout - Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch

Yes! Another great day at the gym today and I can't wait for Leg Day tomorrow (yes, I did actually just type that lol). I honestly feel like I'm finally back on track!!

Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch: 1 Hour, 41 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.5-3.6, distance: 0.46 miles

Back, Traps & Biceps: 51 Minutes

Bird Dog - 3 sets x 15 reps -body weight

Lat Pulldown Machine w/long lat bar - Overhand & Wide Grip - 3 sets x 15 reps: 1 x 55 lbs, 2 x 50 lbs

Machine Assisted Pull Ups - Narrow Grip -  3 sets x 15 reps: 3 x 110 lbs

Cable Shrug w/accessory bar - 3 sets x 15 reps: 3 x 50 lbs

Incline Bench Chest Supported Dumbbell Row -  3 sets x 15 reps: 3 x 15 lbs

Bicep Curl Machine - 3 sets x 15 reps: 1 x 25 lbs, 2 x 20 lbs

Cable High Bicep Curl to the Front w/accessory bar - 3 sets x 15 reps: 3 x 30 lbs

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 12 lbs

Cardio - 30 Minutes:

Treadmill Info:
time: 30 minutes, incline: 1, speed 3.6-3.7, distance: 1.43 miles

Full Body Stretch - 10 Minutes

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