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Matt - Chest & Triceps - June

 Hey Matt!

Here is your new chest & triceps 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 each side

AFTER THE LAST SET GO DIRECTLY INTO...

PART #01

- SUPERSET: Scapular Push Ups x W-Supermans

- REST IN BETWEEN SETS: No breaks

- SETS: 3

Scapular Push Ups

Scapular Push Ups

- 10 slow reps

W-Supermans

W-Supermans

- 12 reps with 3-count hold

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

PART #02

- SUPERSET: Underhand incline DB Press x Incline Modified Skull Crushers

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Underhand incline DB Press

Underhand incline DB Press

- WEIGHT: 2- 15 LB DBs

- REPS: 8-10 slow

Incline Modified Skull Crushers

Incline Modified Skull Crushers

- WEIGHT: 2- 15 LB DBs

- REPS: 8 slow

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

PART #03

Triceps Dips

Triceps Dips

- REPS: 15

- SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #04

Iso-prone Cobra Hold

Iso-prone Cobra Hold

- DURATION: 30 seconds

- SETS: 1

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

PART #05

Flat Bench DB Press

Flat Bench DB Press

- WEIGHT:

Set 1: 2- 20 LB DBs

Set 2: 2- 25 Lb. DBs

Set 3: 30 Lb DBs

- REPS:

Set 1: 10

Set 2: 8-10

Set 3: 6-8

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

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

PART #06

Triceps Dip

Triceps Dip

- REPS: 15

- SETS: 1

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

PART #07

Flat Bench Close Grip Press

Flat Bench Close Grip Press

- WEIGHT: 2- 20 LB Dbs

- REPS: 12

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

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

PART #08

Triceps Dip

Triceps Dip

- REPS: 15

- SETS: 1

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #09

Iso-prone Cobra Hold

Iso-prone Cobra Hold

- DURATION: 45 seconds

- SETS: 1

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

PART #10

Stability Ball Pass

Stability Ball Pass

- REPS: 10

- 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.