Monday, January 14, 2019

Monday, January 14th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today. I really feel that my new exercise order and arrangement helps me have a much better and more efficient workout!

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 53 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day A
Walk in Place - 2 Minutes

Back, Traps, Biceps & Forearms: 45 Minutes

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

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 15 reps: 3 x 10 lbs

Wide Grip Anchored Band Lat Pulldown w/lat curl bar - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 7.4 lb lat curl bar

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 40 lb band (doubled over) + 1 lb accessory bar

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

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 10-12 lb band (doubled over) + 1 lb accessory bar

Seated Barbell Forearm Extension on bench - 3 sets x 15 reps: 3 x 12.9 lb barbell

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.58 miles

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

                                                           Fitbit Info

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