Workout Schedule – October

Week 4 – Day 2 – Triceps & Abs

Superset 1

Bent Over Tricep Extensions (Barbell) - 4 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.

Plank Ball Knee Drives – 4 sets of 15-20 reps

Start with your feet up on a ball and your hands on the ground in a push-up position. Drive one knee in towards your chest, then do the other one, alternating knees between each rep.

High Knee Med Ball Taps – 3 minutes

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.

Superset 2

Bodyweight Tricep Extensions (Smith Machine) – 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.

Reverse Crunch to Leg Drop – 4 sets of 15-20 reps

Start by laying on your back on a bench or the ground with your legs straight up towards the ceiling. Lower legs to the ground, lifting hips up to crunch your lower abs at the top of every rep.

Jump Rope – 3 minutes

Superset 3

Tricep Bar Push Downs – 4-5 sets of 15 reps

Using a flat bar with both arms do tricep pushdowns.

Cable Crunch – 4-5 sets of 15-20 reps

Using a cable on the highest notch with the rope attachments, kneel down facing away from the cable. Perform a crunch while driving your elbows to your knees. Think of tucking your tailbone under at the bottom of each rep.

Tricep Rope Extensions – 4-5 sets of 20 reps