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