Length: 20 minutes
Target: Quadriceps, Hamstring, Adductors, Abductors, Calves
Scroll down for images of the exercises, or click on the exercise.
|A||Dips (on a bench)||15,12,12||3|
|B||Rope push-downs||12, 10, 10||3|
|C||Reverse grip pushdown's||12, 10, 10||3|
|D||Overhead tricep extension||12, 10, 10||3|
|E||Close-grip barbell press||12, 10, 10||3|
|F||Triceps stretch||15 sec per arm||3|
This Crazy triceps Circuit will smash your Triceps. Causing them rebuilt themselves, bigger and better than every before!
In a circuit we do one set of every exercise after one another without a break and take a minute rest when you have done one set of every exercise. But because we are doing a Circuit on just one muscle group we have to adjust it a bit. That's why we will have a 30 sec rest between every exercise. The rest at the end will be one minute.
This crazy triceps workout uses a lot of different resistance techniques, to get the maximum effect you need to be in a gym. However you can replace most of the exercises with a dumbbell variant
After the table you will find clear explanantions and images of the exercises.
Place two benches or chairs across each other, Place your feet on one bench and your hands on the other, with your chest facing up like you would be sitting. Now let your butt hang in between the two benches. Drop down by bending only your arms. Push yourself back up by straightening them.
The Tricep pushdown, bar, rope or freehand is a great way of building a hard set of triceps. Go to a pulley station and attach the rope. Grab the rope at both ends. Now pulldown the rope by straightening your arms. And slightly push your arms outward. Slowly bend your arms again.
Reverse Grip Pushdowns
This is the same as the rope pushdown, but this time attach a straight bar. Grab the bar with your handplams facing up.
Overhead Tricep extensions
Tricep extensions are a barbell based exercise, which really focuses on the long head, which get rids of flabby arms and creates muscle mass in it's place
Close grip barbell Press
Lie down on an bench with a barbell on a rack. Grab the barbell at shoulder width. Slowly lower the bar to your chest. And pushing it back up, keep your elbows close to your body.
Tricep cable extension |
The Tricep cable extension exercise gives a tension on your triceps throughout the whole motion, which makes it great as an exercise to start of your your triceps training
This should set you on your way to a fit and sexy body. If you really want to step it up and get your fitness, health and looks to the next level, i recommend you check out The SixPack Shortcuts Program, by Mike Chang. Which you may know from hundreds of workout videos.
Mike Chang is an ISSA certified personal traner and his program focuses on 20-30 minute workouts, all brought to you in the form of clear and motivating videos.
Best of luck