Saturday, February 23, 2019

Saturday, February 23rd Workout - Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch

I had a great workout today and it was nice to have cardio back in the routine. I haven't been doing my full yoga stretch for the last several days because of how long my weight training workouts are taking and because, honestly, I'm really tired by the end of the workout and I just want to do a quick stretch and be done. I'll need to figure out how to include the yoga stretch into the plan at least a few days a week though.

Leg Day C tomorrow and my legs are still sore from Leg Day B!

Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 20 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 C
Walk in Place - 2 Minutes

Back, Traps, Biceps & Forearms: 1 Hour, 23 Minutes

Superman with Heel and Elbow Squeezes - 3 sets x 15 seconds: 3 x medium band (20 lbs) on each side

Seated Bench Single-Arm Anchored Band Lat Pulldown w/large handle- 3 sets x 15 reps: 3 x 40 lb band (doubled)

Dumbbell Upright Row - 3 sets x 15 reps: 3 x 10 lbs

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

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

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

Anchored Band Hammer Bicep Curl w/tricep rope - 3 sets x 15 reps: 3 x 30 lb band (doubled) + tricep rope (1.9 lbs)

Standing Behind the Back Dumbbell Forearm Extension - 3 sets x 15 reps: 3 x 12.9 lb barbell

Cardio: 35 Minutes: 
“Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.62 miles

Full Body Stretch (holding each pose for a count of 15 per side) - 12 Minutes

                                                          Fitbit Info

No comments:

Post a Comment