282/365 Spring Workout: Pull Muscles

Friends and Fitness Enthusiasts,

I'm very excited for next Wednesday when I get to measure my girth, body fat %, and weight! Until then, here are the two pulling muscle workouts that I used on Mondays and Thursdays. Remember, pull muscles include your trapezius, rhomboids, latissimus dorsi, posterior deltoid, biceps, pronators, and supinators.

Mondays
Seated rows
Single arm dumbbell rows on bench
One legged posterior deltoid flys
Bow pulls with cable (pretend like you are pulling a bowstring back)
Hammer curl (thumbs point up)

Thursdays
Lat pull downs
Squatting rows (use a cable)
Pronated Curls (thumbs point inwards)
Posterior deltoid flys on ball

When I first started out, I was only doing 2 sets of 8-15. The next week I progressed to 3 sets of 10-12. Once I felt comfortable doing 12 and felt like I could do more after, I moved my weight up. Next, the push muscle exercises...

In health,

Lauren