Sunday, November 25, 2018

Sunday, November 25th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

Another great workout where I was able to go up on all my bands and weights except for forearms. I also added a stretch band to the superman exercise to make it slightly more challenging!

Leg Day A tomorrow and since it's been so long since I've done a Leg Day, it's going to be a tough one!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 55 Minutes Total Time

Warm-Up: 10 Minutes

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

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

Back, Traps, Biceps & Forearms: 45 Minutes

Superman with stretch band - 3 sets x 15 seconds: 3 x light band (15 lbs)

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 Incline Bench Row (vertical hold) -  3 sets x 15 reps: 3 x 10 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 20 lb band (doubled over)

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

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 8 lbs

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

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.60 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 30 Minutes

MyZone Info                                                       Fitbit Info
 

No comments:

Post a Comment