8 Week Lifestyle Guide (Massy 2.0) Day 3 – Back and Biceps

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Day 3 – Back and Biceps

8 Week Lifestyle Guide (Massy 2.0) Day 3 – Back and Biceps

Warm Up

Repeat 2 times – 30 seconds for each move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Day 3 Demonstration Video

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Bent Over Row – 12, 12, 12 Reps means that each set is 12 reps.

Circuit 1

Bent Over Row – 12, 12, 12 Reps

Barbell Bicep Curl – 12, 12, 12 Reps

Circuit 2

Inch Worms – 12, 12, 12 Reps

Hammer Curl – 12, 12, 12 Reps

Circuit 3

One Arm Row – 12, 12, 12 Reps

Concentration Curls- 12, 12, 12 Reps

Circuit 4

Push Ups – 12, 12, 12 Reps

Alternating Dumbbell Bicep Curl – 12, 12, 12 Reps

CARDIO SCHEDULE

Following your workout, perform 25-30 minutes of steady cardio.

Choose from the following:

Stairmaster

Elliptical

Spinning Bike

Treadmill

Jog / Running Outside

Jump Rope

Rowing Machine

Post Workout Recovery

Foam roll and stretch

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources