Tuesday, December 4, 2018

Tuesday, December 4th Workout - Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had a great workout today and I loved using my barbell! Tomorrow I have Leg Day C which has a couple of really tough exercises in it!

Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 10 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper 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 C
Walk in Place - 1 Minute

Back, Traps, Biceps & Forearms: 57 Minutes

Superman with Heel and Elbow Squeezes - 3 sets x 15 reps: 3 x bodyweight

Seated Bench Single-Arm Anchored Band Reverse Lat Pulldown w/large handle- 3 sets x 15 reps: 3 x 30 lb band (doubled)

Standing 1-Arm Dumbbell Upright Row - 3 sets x 15 reps: 3 x 12 lbs

Reverse Grip Barbell Row - 3 sets x 15 reps: 3 x 10 lb plate + 2.5 lb plate on each side plus 12.9 lb barbell

Incline Bench Dumbbell Alternating Bicep Curl - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Hammer Bicep Curl w/tricep rope - 3 sets x 15 reps: 3 x 20 lb band (doubled)

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

Standing Behind the Back Dumbbell Forearm Extension - 3 sets x 15 reps: 3 x 3 lbs

Cardio: 35 Minutes: 
“Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.87 miles

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

MyZone Info                                                       Fitbit Info

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