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Jay - Wednesday - 62619

 Hey Jay!


Here is your Wednesday workout!

Today you are doing Chest & Triceps!


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

- 5 reps

This Guy

This Guy

- 5 reps

Reach and Open

Reach and Open

- 5 reps

Palms Out and Up

Palms Out and Up

- 5 reps

March in Place

March in Place

- 5 reps each side

Standing Kick Buts

Standing Kick Buts

- 5 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 5 reps

AFTER THE LAST SET GO DIRECTLY INTO...

PART #01

- SUPERSET: Palm-to-forearm Moving Plank x Stability Ball W-Supermans

- SETS: 2

- REST IN BETWEEN SETS: No Break

Palm-to-forearm Moving Plank

Palm-to-forearm Moving Plank

- REPS: 12

Stability Ball W-Supermans

Stability Ball Thumbs Up Superman

- REPS: 12 with 2-count hold

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #02

Plank Hold

Plank Hold

- DURATION: 1-minute

- SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #03

Stability Ball “W” Superman Hold

Stability Ball “W” Superman Hold

- DURATION: 45 seconds

- SETS: 1

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

PART #04

Cobra Push Ups

Cobra Push Ups

- REPS: 8-10

- SETS: 3

- REST IN BETWEEN SETS: 45 seconds rest

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

PART #05

- SUPERSET: Flat Bench Underhand Press x Triceps Dips

- SETS: 3

- REST IN BETWEEN SETS: 1 minute

Flat Bench Underhand Press

Flat Bench Underhand Press

- WEIGHT: 2- 20 LB DBs

- REPS: 12 slow

Triceps Dips

Triceps Dips

- REPS: 12-15

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

PART #06

- SUPERSET: Incline DB Press x Incline Modified Skull Crushers

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Incline Chest Press

Incline DB Press

- WEIGHT: 2-25 LB DBs

- REPS: 12 Reps

Incline Modified Skull Crushers

Incline Modified Skull Crushers

- WEIGHT: 2- 15 LB DBs

- REPS: 10

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

PART #07

Incline Close Grip Press

Incline Close Grip Press

- WEIGHT: 2- 20 LB DBs

- REPS: 10-12

- SETS: 3

- REST IN BETWEEN SETS: 30 seconds

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

PART #08

- SUPERSET: DB Pullover on Mat x Leg Raise Hold

- SETS: 3

- REST IN BETWEEN SETS: 30 seconds

DB Pullover

DB Pullover

- WEIGHT: 20 LB DB

- REPS: 15

Leg Raise Hold

Leg Raise Hold

- DURATION: 30 seconds

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #09

Stability Ball T Superman Hold

Stability Ball T Superman Hold

- DURATION: 30 seconds

- 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.