Make the most of your workout!
Did you enjoy Workout #1 and #2? Well we’ve made it to Workout #3: Triceps and Hamstrings – that’s right, the back of body so you can look as good on the way out as you do on the way in! Don’t forget the full split plan we started earlier this week.
Remember, click on the links to see photos and instructions at referenced sites. Here we go!
|Exercise #1 : Superset! Tricep extension + Single Leg dead lift|
|Complete all three sets, rest 60 seconds then repeat 2 more times|
|15 reps||Lying triceps extension – face up on a weight bench with barbell|
|10 reps||Right leg single leg deadlift with barbell (instructions at exrx.net)|
|10 reps||Left leg single leg deadlift with barbell|
|Beginner: 15-20 lbs | Intermediate: 20-25 lbs | Advanced: 30-35 lbs|
|Exercise #2: Superset! Tricep press down + Back lunges off bench|
|12-15 reps||Tricep press down using pulley machine|
|10 reps||Stand on a weight bench and step off backward with 1 leg – decline|
|each leg||into lunge; stand back up and repeat. Complete 10 on each leg|
|Exercise #3: Tricep kick backs|
|3 sets||Holding 2 dumbbells, bend over at the waist and bend elbows;|
|12-15 reps||contracting the tricep muscle, extend arms fully|
|Exercise #4: Hamstring ball curls|
|3 sets||Lay on your back with heels on a medium ball; lift hips/ extend legs;|
|10-12 reps||roll ball toward you, then back out. See how at http://www.sportsinjuryclinic.net|
|Exercise #5: Tricep push-ups|
|3 sets||Place palms of hands onto a weight bench, shoulder distance apart|
|10 reps||Go into a plank position, and decline slowly then push up|
Finish up with 20 minutes of cardio if you’ve got the energy!