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Tuesday (Triceps and Cardio)

Part of the Super Focus program.

This workout has never been performed.

Description

Working on triceps (major workout), and cardio. 1. Start with very light cardio warmup (3-5 minutes). 2. Do tricep workout. The tricep workout should start with standard sets (4 of each exercise) and end with 2-3 drop sets for the tricep overhead, cable exercise. 3. Do the real cardio workout. The cardio session should be 40 minutes of medium intensity.

Exercise Routine

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Bench Dips

Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh...

Routine:

Set 1: 12 reps

Set 2: 12 reps

Set 3: 12 reps

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Tricep Kickbacks - Dumbbell

Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

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Tricep Extension - Overhead, Cable

Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when y...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

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Elliptical Machine

The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ...

Routine:

Time: 00:40:00