Workout Schedule – October
Week 2 – Day 1 – Triceps & Abs
Bench Tricep Dips (Weighted) - 5 sets of 20 reps
Start with your hands and feet on different benches with your butt between them. Place a plate on top of your thighs and balance it on your core, then do dips by slowly lowering your butt towards the ground before returning to starting position.
TRX Bodyweight Tricep Extensions – 5 sets of 10 reps
Using the TRX, grab handles with hands, walk feet out so your body is at an angle, drop elbows down and pull head through, then extend back out to starting position. (The farther your feet are the harder it will be on your core, closer is easier.)
Tricep Bar Push Downs – 4 sets of 15 reps
Using a flat bar with both arms tricep pushdowns.
Tricep Push-Ups – 4 sets of 10-12 reps
While in the push-up position put your hands together, do a pushup. Keeping your elbows as close to your body as you can.
Tricep Barbell Circuit – 4 sets of 10 reps per position
Single Arm Tricep Kickbacks – 4 sets of 12 reps per arm
Using one dumbbell, bend over with your back straight and lift your elbow back to 90 degrees. Straighten it back while keeping your elbow high the whole time.