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Jay - Friday

 Hey Jay!

Here is your Friday workout!

Today you are doing Back & Biceps.

Remember to text me when you finish.

Have fun!

  Michael


WARM UP!

- 6 minutes light-moderate cardio on elliptical + Dynamic total body warm up

X Behind the head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

This Guy

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps each side

Standing Kick Buts

Standing Kick Butts

- 10 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps each side

AFTER THE LAST SET GO INTO...

PART #01

- SUPERSET: Side Plank from Push Up Position x Medicine Ball Slams

- SETS: 2

- REST IN BETWEEN SETS: No breaks

Side Plank from Push Up Position

Side Plank from Push Up Position

- REPS: 10 per side (20 total)

Medicine Ball Slams

Medicine Ball Slams

- REPS: 20

AFTER THE LAST SET, REST 30 SECONDS AND THEN GO INTO...

PART #02

- SUPERSET: Bird Dogs x Medicine Ball Slams

- SETS: 2

- REST IN BETWEEN SETS: No breaks

Bird Dogs

Bird Dogs

- REPS: 10 reps per side with 3-count hold/ alternating with each rep

Medicine Ball Slams

Medicine Ball Slams

- REPS: 20

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #03

I-Hops

I-Hops

- REPS: 20

- SETS: 1

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #04

- SUPERSET: Against the Wall Underhand Row x Biceps Curls

- SETS: 3

- REST IN BETWEEN SETS: 1 minute

Against the Wall Underhand Row

Against the Wall Underhand Row

- WEIGHT: 2-15 LB DBs

- REPS: 12

Biceps Curls

Biceps Curls

(with shoulders, back and butt against the wall)

- WEIGHT: 2- 10 LB DBs

- REPS: 10 slow

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #05

- SUPERSET: Against the Wall Neutral Grip Row x Hammer Curls

- SETS: 3

- REST IN BETWEEN SETS: 1 minute

Against the Wall Neutral Grip Row

Against the Wall Neutral Grip Row

- WEIGHT: 2-15 LB DBs

- REPS: 12

Hammer Curls

Hammer Curls

(with shoulders, back and butt against the wall)

- WEIGHT: 2- 10 LB DBs

- REPS: 10 slow

AFTER THE LAST SET GO DIRECTLY INTO...

PART #06

I-Hops

I-Hops

- REPS: 20

- SETS: 1

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #07

Angled Lawnmower Rows

Angled Lawnmower Rows

- WEIGHT: 2- 20 LB. DBs

- REPS: 10/ 1 side at a time

- SETS: 4 per side

- REST IN BETWEEN SETS: 1-minute rest in between sets 2 and 3/ no break in between 1 and 2 or 3 and 4

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #08

Incline Bench Biceps Curls

Incline Bench Biceps Curls

- WEIGHT: 2- 15 LB. DBs

- REPS: 8-10 reps up on 1-count/ down on 4-count

- SETS: 3

- REST IN BETWEEN SETS: 45 seconds rest

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #09

Stability Ball Pass

Stability Ball Pass

- REPS: 12

- SETS: 3

- REST IN BETWEEN SETS: 30 seconds

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #10



ISO-Prone Cobra Hold

ISO-Prone Cobra Hold

- DURATION: 1 minute

- SETS: 1


COOL DOWN

- Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.

- OPTIONAL: 5-10 minutes light-moderate cardio on elliptical, stair machine, whatever just to get the blood circulating and to burn a few extra calories.


Great work!

Remember to check-out with me.