Wednesday, August 14th Workout - Pull Day A - Back, Traps & Biceps Plus Cardio & Full Body Stretch

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