Monday workout

[Guest guest]

Hi,

This morning I started my new rotation. I'm hoping to be able to follow it, but doing it by myself, I tend to change the workouts around.

Anyway, I did All Pump Xtreme Back, Biceps, and Triceps.

I'll try to remember the breakdown of the exercises the best I can.

BACK:

chin ups- (she uses a bunch of risers (more than I have) and then puts a body bar across them) I modified this exercise just doing a bar bell row. Her reps were high and fast so I had to slow mine down because I was using a 50 lb bar bell. I did mine 8 and 4 reps. With this one I had to kind of just go at my own pace.

Bar bell rows/one arm rows combo- 8 reps- 3 sets ( 50 lbs) I like this exercise

Rear lat raise (lying over step) 12 reps- 3 sets ( 5 lb)

BICEPS:

Biceps curls (using body bar with tubing) 8 reps ( 3 sets) up 5 down 3

Biceps- internal external rotations- tubing 12 reps- 3 sets

Hammer curl- lying on step- 8 reps/ 4 reps forearms- 3 sets ( 10 lbs)

TRICEPS:

Triceps push ups- on step w/one arm extensions (these are different)

Triceps Kickbacks- 10 lbs

Triceps seated overhead extensions using tubing- (I used an 8 lb dumb bell and still could've gone heavier)

I finished with the ab work. She starts with standing abs using dumb bells then goes to the floor and does an exercises which include the crab and planks using disks. I don't have disks and didn't feel like running to the kitchen for paper plates so I just done knee ins for all the plank stuff. I really don't care for the standing stuff. I didn't really feel it that much in the tummy, mostly the arms.

I didn't feel overly worked in the upper body, I could've done more, but it was fun and different from what I'm use to doing. I think if I'd do the upper body from this workout more often, I could figure out what weights to use to really fry myself. The back work was probably the biggest burner and I think it was because I used fairly heavy weights.

I hope you all have a wonderful New Years Eve. Stay safe!!

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