TIME-FOR-TRICEPS with LCF! :)

TIME-FOR-TRICEPS with LCF! 🙂

by Lauren Christine Frahn

I know that many just like to focus on the “Gun Show” when training arms, but it is so important to focus on the TRICEPS, also! J The TRICEPS muscle composes 2/3 of your arm, so therefore it is a key muscle to concentrate on when building arm strength! Time for TRICEPS! Let’s get to training! 🙂

DAY 4 – TRIs/Total Abs *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Close-Grip Barbell Bench Press

*SQUEEZE*

4

12/12/10/10

1 Min

D.B. Kickback

DROP SET – 1x

4

8-10, Failure

1 Min

Decline D.B. Skullcrushers SS

*SLOW POSITIVE*

4

12/10/8

1 Min

Bench Dips

SS

4

To Failure

1 Min

Overhead Rope Extension

*SQUEEZE*

4

12/12/10/10

1 Min

Reverse-Grip Cable Pushdown

DROP SET – 1x
Last Set: “UP THE STACK”

4

8-10, 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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