Workout Schedule – July
Week 3 – Day 4 – Triceps
Cable Single Arm Push Downs - 5 sets of 12 reps per arm
Stand with feet shoulder-width while holding the cable, keeping your elbow close to your body and only pulling down with your tricep. Don’t use your shoulder to help pull the cable down.
Single Arm Tricep Kickbacks - 5 sets of 15 reps per arm
Machine Dips - 5 sets of 20 reps
Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.
Bent Over Tricep Extensions (Barbell) - 5 sets of 12 reps
Using a barbell, slightly bend knees while keeping your back flat (slight bend over.) Hold the barbell with both hands behind the back of your knees. Extend the barbell in and out while keeping elbows at a 90-degree angle. Focus on using your triceps.
Bodyweight Tricep Extensions - 4 sets of 10 reps
Using smith machine bar, grab bar, walk feet out so your body is angled. Drop elbows down while pulling head underneath the bar then extend back to starting position.
Dual Overhead Tricep Extensions - 4 sets of 15-20 reps
Holding 1 dumbbell with both hands behind your head, upper arms pointing straight up while keeping your elbows pointed to the ceiling, drive the weight down below your head then extend your arms to bring the weight straight up over your head. Repeat for the required number of reps.
Alternating Toe Tap Abs - 3 sets of 30 reps
While laying on your back, lift shoulders and legs off the ground. Alternate lifting one leg up at a time and reach opposite toe to opposite hand. Continue alternating while reaching for your toes.
Ball Roll Outs - 3 sets of 15-20 reps
Kneeling on your knees, drive the exercise ball out as far as you can using your core, then return to starting. Don’t arch your back during this exercise.