Tuesday, February 19, 2019

Tuesday, February 19th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

After taking a much needed rest day yesterday I had a great workout today! I felt refreshed and ready to tackle it and with today's workout I have completed one full week of exercise!

Leg Day B tomorrow!

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 15 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 B
Walk in Place - 1.5 Minutes

Back, Traps, Biceps & Forearms: 1 Hour, 8 Minutes

Floor Back Extension - 3 sets x 15 reps: bodyweight

Single-Arm Dumbbell Row on bench - 3 sets x 15 reps: 3 x 15 lbs

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 50 lb band (doubled) + 4.4 lb handle

Incline Bench Chest Supported Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 5 lbs

Standing Side Dumbbell Shrug-  3 sets x 15 reps: 3 x 20 lbs

Standing Dumbbell Alternating Hammer Curls - 3 sets x 15 reps: 3 x 12 lbs

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

Seated Barbell Forearm Curl 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: 1.48 miles

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

                                                           Fitbit Info

No comments:

Post a Comment