Saturday, September 1, 2018

Saturday, September 1st Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

Six days in a row working out... woohoo!! I may need to take an actual rest day tomorrow but it'll depend on how my body feels and I may do my yoga stretch as an "active rest day."

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 43 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
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: 43 Minutes

Floor Back Extension - 3 sets x 15 reps: bodyweight

Single-Arm Dumbbell Row on bench - 3 sets x 15 reps: 3 x 15 lbs (each side)

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 4.4 lb handle

Incline Bench Chest Supported Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 5 lbs

Standing Side Dumbbell Shrug-  3 sets x 15 reps: 3 x 15 lbs

Single-Arm Standing Dumbbell Bicep Curl Over Incline Bench - 3 sets x 15 reps: 3 x 10 lbs

Seated Bench (Back Supported) Dumbbell Twist Bicep Curl - 3 sets x 15 reps: 3 x 10 lbs

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

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.65 miles

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

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