Get sTRIations with LCF!

Get sTRIations with LCF!

by LCF

Often, when one thinks of an ARM workout, the biceps muscles are the first things that come to mind…

However, the TRICEPS make up over 2/3 of the muscle mass in your arm!!  Let’s give them some credit!! 🙂  Who’s ready to get some sTRIations in those arms?!  Well, let’s go!   🙂

DAY 4 – TRIs                                                          

*Make Every Rep Count* 🙂 

EXERCISE

SETS

REP RANGE

REST

Overhead Rope Extension

*SQUEEZE*

4

12/12/10/10

1 Min

D.B. Skullcrusher

DROP SET – 1x

4

6-8; Failure

1 Min

V-Bar Cable Pushdown

DROP SET – 1x             

4

6-8; Failure

1 Min

Bench Dips

DROP SET – 1x

Switch from Weighted to Bodyweight

4

8-10; Failure

1 Min

Cable Kickback

*Can do Single-Arm or Both at the Same time* 

4

12/12/10/10

1 Min

Overhand to Reverse-Grip to Overhand Pushdown

DROP SET – 2x

Over to Reverse to Over

3

 

6-8, Failure, Failure

1 Min

*Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! 🙂  If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to hit ALL parts of the back.

**Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary.  If you remove the super sets, just complete each exercise individually before moving on to the next.

DROP SET   Start with a weight heavy enough to fatigue for the first indicated rep range, than drop the weight to fatigue at the next indicated rep range.  In this case, you will drop the weight one time (usually by 15%) to failure…a.k.a. until you cannot get out even one more rep with proper form!! 🙂 

Get to training! 🙂  Good luck and have fun!

 

DREAM. INSPIRE. MOTIVATE. ENCOURAGE. 

Stay motivated! 🙂

LCF

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