Sunday, February 3, 2019

Sunday, February 3rd Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today. I'm pushing myself hard on every exercise and I can definitely feel it! I was able to go up on all my weights and bands except for superman and forearms which were heavy enough that they didn't need to be upped at all.

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 1 Minute 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: 54 Minutes

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

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 15 reps: 3 x 12 lbs (up from 10 lbs)

Wide Grip Anchored Band Lat Pulldown w/lat curl bar - 3 sets x 15 reps: 3 x 60 lb band (doubled over) + 7.4 lb lat curl bar (up from 50 lb band)

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 50 lb band (doubled over) + 1 lb accessory bar (up from 40 lb band)

Standing Dumbbell Hammer Bicep Curl -  3 sets x 15 reps: 3 x 10 lbs (up from 8 lbs)

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled over) + 1 lb accessory bar (up from 20 lb band)

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 15-20 lb band (doubled over) + 1 lb accessory bar (up from 10-12 lb band)

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: 1.45 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 27 Minutes

                                                           Fitbit Info

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