Thursday, February 28, 2019

Thursday, February 28th Workout - Pull Day D - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch

Great workout today! I feel like I really pushed myself and it's so great to see and feel myself getting stronger!

Leg Day D tomorrow!

Pull Day D - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch: 2 hours, 17 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 D
Walk in Place - 1 Minute

Back, Traps, Biceps & Forearms: 1 Hour, 20 Minutes

Inverted Row Using Adjustable Pull Up Bar - 3 sets x 15 reps: bodyweight

Dumbbell Seated Bench Bent Over Raise - 3 sets x 15 reps: 3 x 5 lbs

Anchored Band Straight-Arm Pulldown w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled) + 1 lb accessory bar

1-Arm Anchored Band Seated Row w/small handle - 3 sets x 15 reps: 3 x 30 lb band (doubled)

Anchored Band Upright Row w/accessory bar- 3 sets x 15 reps: 3 x 30 lb band (doubled) + 1 lb accessory bar

Standing Dumbbell Alternating Bicep Curl - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Concentration Curl - 3 sets x 15 reps: 3 x 12 lbs

Standing Behind the Back Dumbbell Forearm Curl - 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: 1.66 miles

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

                                                          Fitbit Info

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