Questions or comments? 

Use this form and I'll get back to you ASAP. 

Name
Name
         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

Buckley 19 #02 (486 of 1531).jpg

Matt - Back & Biceps

 Hey Matt!

Here is your new back & biceps workout!

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: Stability Ball Rollout into Overhead Press x Stability Ball Thumbs Up Superman

- REST IN BETWEEN SETS: No breaks

- SETS: 3

Stability Ball Rollout into Overhead Press - 10 reps

Stability Ball Rollout into Overhead Press

- 10 reps

Stability Ball Thumbs Up Superman

Stability Ball Thumbs Up Superman

- 12 reps w/ 3-count hold

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #02

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 30

- SETS: 1

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

PART #03

Plank Row

Plank Row

- WEIGHT: 15 LB DB

- REPS: 10 reps per side/ 1 side at a time

- REST IN BETWEEN SETS: 1-minute in between sets 2 and 3

- SETS: 4

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

PART #04

Hammer Curl

Hammer Curl

- WEIGHT: 15 LB DB

- REPS: 10 reps per side/ 1 side at a time

- REST IN BETWEEN SETS: 1-minute in between sets 2 and 3

- SETS: 4

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #05

T-Supermans

T-Supermans

- REPS: 12 with 3-count hold

- SETS: 1

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

PART #06

- SUPERSET: Bent Over Underhand Row x Standing Biceps Curl

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Bent Over Underhand Row

Bent Over Underhand Row

- WEIGHT: 2- 25 LB DBs

- REPS: 12

Standing Biceps Curl

Standing Biceps Curl

- WEIGHT: 2- 15 LB DBs

- REPS: 10

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #07

T-Supermans

T-Supermans

- REPS: 12 with 3-count hold

- SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #08

Neutral Grip Row with Chest Against Incline Bench

Neutral Grip Row with Chest Against Incline Bench

- WEIGHT: 2- 25 LB DBs

- REPS: 12 slow

- REST IN BETWEEN SETS: 45 seconds

- SETS: 3

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

PART #09

Incline Bench Biceps Curls

Incline Bench Biceps Curls

- WEIGHT: 2-12 LB DBs

- REPS: 10 up on 1/ down on 5

- REST IN BETWEEN SETS: 45 seconds

- SETS: 3

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #10

T-Supermans Hold

T-Supermans Hold

- DURATION: 30 seconds

- SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #11

Up and Over Palm Touchdowns

Up and Over Palm Touchdowns

- REPS: 20

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

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.