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Matt - Back & Biceps - August

Hi Matt!

Here is your new Back & Biceps workout.

Remember to text me when you finish.

Have fun!

Michael


KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT

Engaging the Core

How to engage your core

Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.

Avoid rounding shoulders or curving your spine.


WARM UP

X Behind the Head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

Reach and Open

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps per side

Standing Kick Buts

Standing Kick Butts

- 10 reps per side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps per side

AND THEN GO DIRECTLY INTO...

PART #01

- SUPERSET: Plank into Side Plank from Push Up Position x Reach and Back Jumping Jacks

- SETS: 2

- REST IN BETWEEN SETS: No break

Plank into Side Plank from Push Up Position

Plank into Side Plank from Push Up Position

- REPS: 10 per side/ alternating with each rep (20 total)

Reach and Back Jumping Jacks

Reach and Back Jumping Jacks

- REPS: 20

AFTER LAST SET, GO DIRECTLY INTO...

PART #02

Resistance Band Overhand Overhead - open - hold

Overhand Overhead Resistance Band Hold

- DURATION: 30 seconds

- SETS: 1

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

PART #03

- SUPERSET: Against the wall Overhand Bent Over Row x Against the Wall Underhand Bent Over Row

- SETS: 3

- REST IN BETWEEN SETS: 1 minute

Against the wall Overhand Bent Over Row

Against the wall Overhand Bent Over Row

- WEIGHT: 2-25 LB DBs

- REPS: 6

Against the Wall Underhand Bent Over Row

Against the Wall Underhand Bent Over Row

- WEIGHT: 2-25 LB DBs

- REPS: 6

AFTER LAST SET, GO DIRECTLY INTO...

PART #04

Underhand Resistance Band Hold

Underhand Resistance Band Hold

- DURATION: 30 seconds

- SETS: 1

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

PART #05

Incline Bench Biceps Curls

Incline Bench Biceps Curls

- WEIGHT: 2- 15 LB DB

- REPS: 8 per arm/ 1 side at a time

- SETS: 4

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

AFTER LAST SET, GO DIRECTLY INTO...

PART #06

Overhand Overhead Resistance Band Hold

Overhand Overhead Resistance Band Hold

- DURATION: 30 seconds

- SETS: 1

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

PART #07

Neutral Grip Row with Chest Against Incline Bench

Neutral Grip Row with Chest Against Incline Bench

- WEIGHT: 2- 35 LB DBs

- REPS: 10

- SETS: 3

- REST IN BETWEEN SETS: 1 minute

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

PART #08


Biceps Curls

Biceps Curls

(left side)

- WEIGHT: 2-15 LB DBs

- REPS: 6 per side/ 1 side at a time

- SETS: 2

- REST IN BETWEEN SETS: Rest 45 seconds

Biceps Curls

Biceps Curls

(right side)

AFTER LAST SET, REST 45 SECONDS AND THEN GO INTO...

PART #09

Biceps Curls

Biceps Curls

- WEIGHT: 2- 25 LB DBs

- REPS: 12-15

- SETS: 1

AFTER LAST SET, GO DIRECTLY INTO...

PART #10

Underhand Resistance Band Pull Apart Hold

Underhand Resistance Band Pull Apart Hold

- DURATION: 30 seconds

- SETS: 1

AFTER LAST SET, GO DIRECLTY INTO...

PART #11

Overhand Resistance Band Pull Apart Hold

Overhand Resistance Band Pull Apart Hold

- DURATION: 30 seconds

- SETS: 1

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

PART #12

- SUPERSET: Straight Arm Sit Ups x Iron Butterfly x Iso-Prone Cobra Hold

- SETS: 2

- REST IN BETWEEN SETS: 30 seconds

Straight Arm Sit Ups

Straight Arm Sit Ups

- REPS: 10

Iron Butterfly

Iron Butterfly

- REPS: 10

Iso-Prone Cobra Hold

Iso-Prone Cobra Hold

- DURATION: 30 seconds

COOL DOWN

Hip Flexor Stretch - Left Side

- Hold each position for 5 seconds

Hip Flexor Stretch - RIGHT Side

- Hold each position for 5 seconds

Reach Under and Open

Reach Under and Open

- REPS: 5 per side (10 in total) with 3-count hold

Knee Roll Overs

Knee Roll Overs

- REPS: 5 per side (10 in total) with 3-count hold

Childs Pose I

Hold for 10 seconds

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Hold for 10 seconds

Scapular Push Ups Hold II

Hold for 10 seconds

Childs Pose I

Hold for 10 seconds


Great work!

Remember to check-out with me.