Monday, November 12, 2018

Monday, November 12th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today and my back is only slightly achy so I'm good with that. I still kept my weights lower than normal and my cardio at 20 minutes but I should be able to push myself harder by the time I hit my B days. I also upped my yoga pose holds to 15 seconds from 10 seconds and that felt a lot better to me.

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 39 Minutes Total Time

Warm-Up: 10 Minutes

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

Dynamic Warm-Up:
Forearm Plank Set:  3 planks x 30 second hold forearm plank
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day A
Walk in Place - 1 Minute

Back, Traps, Biceps & Forearms: 42 Minutes

Alternating Superman - 3 sets x 15 reps: bodyweight

Wide Grip Anchored Band Lat Pulldown w/curl bar - 3 sets x 15 reps: 3 x 40 lb band (doubled over) + 8 lb Curl Bar

Chest Supported Dumbbell (Prone) Bench Row -  3 sets x 15 reps: 3 x 8 lbs

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

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 10-12 lb band (doubled over)

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 8 lb band (doubled over)

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 5 lbs

Seated Dumbbell Forearm Extension on bench - 3 sets x 15 reps: 3 x 3 lbs

Cardio: 20 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 20 Minute Easy Burn”: Fitbit info: time: 20 minutes, distance: 1.17 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 27 Minutes

MyZone Info                                                       Fitbit Info

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