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 4 times before moving on to the next superset.

Reps are given per set order.

For example, Bent Over Row – 12, 10, 8, 6 Reps means that each set 1 is 12 reps, set 2 is 10 reps, set 3 is 8 reps, and set 4 is 6 reps.

Circuit 1

Bent Over Row – 12, 10, 8, 6 Reps

Inch Worms – 12, 10, 8, 6 Reps

Circuit 2

Bench Dips – 12, 10, 8, 6 Reps

Renegade Row – 12, 10, 8, 6 Reps

Circuit 3

One Arm Row – 12, 10, 8, 6 Reps

Tricep Push Ups – 12, 10, 8, 6 Reps

Circuit 4

Bent Over Row into Tricep Kick Back – 12, 10, 8, 6 Reps

Inch Worms – 12, 10, 8, 6 Reps

CARDIO SCHEDULE: ELLIPTICAL HIIT TRAINING (30 MINUTES)

There are many different elliptical trainers. This is based on the Precor elliptical which goes up to resistance level 20. Arc trainer can go up to 40+ resistance level.

Post Workout Recovery

Foam roll and stretch

8 Week Lifestyle Guide (Massy 2.0)

Additional Resources