Thursday, November 29, 2018

Thursday, November 29th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

Another great workout day today! The last few days I've have a lot more than energy than I've had in months and I know working out is a huge part of that!

Tomorrow will either be Leg Day B or a rest day depending on how I feel.

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 54 Minutes Total Time

Warm-Up: 10 Minutes

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

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: 46 Minutes

Floor Back Extension - 3 sets x 15 reps: bodyweight

Single-Arm Dumbbell Row on bench - 3 sets x 15 reps: 3 x 12 lbs

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 40 lb band (doubled) + 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

Standing Dumbbell Alternating Hammer Curls - 3 sets x 15 reps: 3 x 10 lbs

Seated Bench Dumbbell Twist Bicep Curl - 3 sets x 15 reps: 3 x 10 lbs

Seated Bench Dumbbell Forearm Curl - 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: 1.61 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 28 Minutes

MyZone Info                                                       Fitbit Info

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