Sunday, March 10, 2019

Sunday, March 10th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch

I'm very nicely sore from yesterday's workout and today's workout was great! I was able to go heavier on everything except the bands I use for the superman exercise (although I shortened where I held them so they offered more resistance) and I finally added in my heavier, long lat bar for the lat pulldown instead of using the lat curl bar.

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 52 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: 56 Minutes

Superman with stretch band - 3 sets x 12 seconds: 3 x medium band (20 lbs) on each side

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 12 reps: 3 x 15 lbs

Wide Grip Anchored Band Lat Pulldown w/long lat bar - 3 sets x 12 reps: 3 x 60 lb band (doubled over) + 11 lb long lat bar

Anchored Band Shrug w/accessory bar -  3 sets x 12 reps: 3 x 60 lb band (doubled over) + 1 lb accessory bar

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

Anchored Band Bicep Curl w/accessory bar - 3 sets x 12 reps: 3 x 40 lb band (doubled over) + 1 lb accessory bar

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 12 reps: 3 x 30 lb band (doubled over) + 1 lb accessory bar

Seated Barbell Forearm Extension on bench - 3 sets x 12 reps: 3 x one 2.5 lb plate on each side + 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: 1.53 miles

Full Body Stretch (holding each pose for a count of 15 per side) - 16 Minutes

                                                          Fitbit Info

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