Monday, August 19th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Full Body Stretch
After a well deserved rest day yesterday I was back in the gym today for Pull Day B and I loved it. I was able to go slightly heavier on my biceps which felt great and I think I can go heavier with my back work as well as long as I'm careful with it.
Leg Day B tomorrow!
Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 2 hours, 7 Minutes Total Time
Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank: 3 planks x 30 second hold
Battle Rope Snakes - 15 reps
Bird Dog - 10 reps
Battle Ropes Slams - 15 reps
10 reps x bodyweight of every exercise of Pull Day B
Walk in Place - 1.5 Minutes
Back, Traps, Biceps & Forearms: 55 Minutes
Back Extension on Floor - 3 sets x 12 reps: 3 x body weight
1-Arm Dumbbell Bench Hammer Row - 3 sets x 12 reps: 3 x 15 lbs
Dumbbell Side Shrug- 3 sets x 12 reps: 3 x 20 lbs
Seated Cable Row w/Double-D Handle - 3 sets x 12 reps: 3 x 50 lbs
Rear Delt Machine - 3 sets x 12 reps: 3 x 20 lbs
Standing Dumbbell Alternating Hammer Bicep Curl - 3 sets x 12 reps: 3 x 12 lbs
Preacher Bicep Curl w/curl bar - 3 sets x 12 reps: 3 x 25 lb bar
Seated Forearm Extension - 3 sets x 12 reps: 3 x 12 lb Body Bar
Cardio - Treadmill: 45 Minutes:
Treadmill Fitbit Info: time: 45 minutes, incline: 1, speed 3.2-3.3, distance: 2.05 miles
Full Body Stretch - 17 Minutes
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