Tuesday, July 3, 2018

Tuesday, July 3rd Workout - Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch

Yes! Another day at the gym and I loved it! I felt great to finally move on past Push Day. Plus the gym is air conditioned which is super nice right now!

Tomorrow after work I go back for Leg Day and I'll be out of town this weekend but I plan to at least do my full yoga routine on one of those days if not two!

Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch: 1 Hour, 44 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.3-3.4, distance: 0.45 miles

Back, Traps & Biceps: 54 Minutes

Bird Dog - 3 sets x 15 reps -body weight

Lat Pulldown Machine w/long lat bar - Wide Grip - 3 sets x 15 reps: 3 x 45 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: 2 x 50 lbs, 1 x 45 lbs

Incline Bench Chest Supported Dumbbell Row -  3 sets x 15 reps: 3 x 12 lbs

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

Dumbbell Bicep Curls to the Front and Side - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 10 lbs

Cardio - 30 Minutes:

Treadmill Info:
time: 30 minutes, incline: 1, speed 3.5-3.6, distance: 1.42 miles

Full Body Stretch - 10 Minutes

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