Wednesday, August 14th Workout - Pull Day A - Back, Traps & Biceps Plus Cardio & Full Body Stretch8/14/2019 I had a great Pull day workout today and I'm very nicely sore from yesterday. One of the things new to me at this gym is the back row machine which felt great! I also added an extra 10 minutes to my cardio since my weights were just under an hour and had a great stretch.
Leg Day A tomorrow (with the dreaded walking lunges). Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch: 2 hours, 5 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 A Walk in Place - 1 Minute Back, Traps & Biceps: 58 Minutes Superman - 3 sets x 15 seconds: body weight Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 12 reps: 3 x 15 lbs Cable Front Shrug w/short bar- 3 sets x 12 reps: 3 x 50 lbs Lat Pulldown Machine - Wide Grip - 3 sets x 12 reps: 3 x 45 lbs + Long Lat Bar Machine Assisted Pull Ups - Narrow Grip - 3 sets x 12 reps: 3 x 130 lbs Back Row Machine - Wide Grip - 3 sets x 12 reps: 3 x 30 lbs Standing Dumbbell Hammer Bicep Curl - 3 sets x 12 reps: 3 x 10 lbs Bicep Curl Machine - 3 sets x 12 reps: 3 x 15 lbs Cardio - Treadmill: 40 Minutes: Treadmill Fitbit Info: time: 40 minutes, incline: 1, speed 3.1-3.3, distance: 1.77 miles Full Body Stretch - 17 Minutes
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Aleks Davis Certified Personal Trainer & Yoga Teacher 802-558-4413 |
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