Tuesday, August 28, 2018

Tuesday, August 28th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

I had another great workout and I'm very nicely sore from yesterday's workout which I love! Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 45 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Upper Back
Lower Back
Lats
Biceps

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Bird-Dog - 12 reps

Back, Traps, Biceps & Forearms: 45 Minutes

Bird Dog - 3 sets x 15 reps: bodyweight

Wide Grip Anchored Band Lat Pulldown w/curl bar - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 8 lb Curl Bar

Chest Supported Dumbbell (Prone) Bench Row -  3 sets x 15 reps: 3 x 12 lbs

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 40 lb band (doubled over)

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled over)

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 20 lb band (doubled over)

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 1 x 12 lbs, 2 x 10 lbs

Seated Dumbbell Forearm Extension on bench - 3 sets x 15 reps: 3 x 12.9 lb Barbell Bar

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.59

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes

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