Week One - Day Four - Triceps

We're Over The Hill!

Well, not Over the Hill, more like almost done with our first week in the program. If you're new to working out, or back from an extended break from the Gym, you should be in full DOMS mode and barely able to get out of bed in the morning. See Day Three for a lesson on Delayed Onset Muscle Soreness, or DOMS.

Today's workout showcases the biggest muscle in the upper arms: the Triceps. A "Pushing" muscle that is activated when you push anything away from your body. When worked out properly, they will grow like crazy! Let's get busy.

3 Degree Incline Dumbell Bench Press. Let's get a little chest warm-up while we work the Tri's. We've got three angles on this exercise: Steep, 45 Degrees, and Flat. Four Sets. Eight Reps. Example: Steep, Eight Reps, rest 30 seconds. Lower the bench to 45 Degrees, eight more Reps, rest 30 seconds. Lower the bench to Flat, last eight Reps. That's Set  Number One. Too much weight? Not enough weight? Make your changes now. Rest 30 seconds. Raise the bench back to the steep incline and continue with three more Sets.

Close-Grip Bench Press. As the name implies, we're using a close grip. When extended, your thumbs should be close enough to touch. Any wider and this becomes a Chest exercise. Explode up, come down slow. Four Sets. 10 Reps.

Standing Cable Press-Downs. Pure Tri's. Feet are shoulder-width apart for balance.  In the gym, you'll see many people doing this exercise drastically wrong with their upper bodies rocking front & back. Not us! And I don't recommend being hunched over like the illustration below. Instead, stand tall with a straight back.  From your fingers to your elbow you are locked. Move nothing else. Slow & Steady. Four Sets. Ten Reps.

Bar Dips or Tricep Dip Machine. Are you ready for the FIRE?? Because this is it. You are about to burn your triceps to the point of failure. And you're going to love it. If the picture below looks too difficult, fear not. Your Gym may have a Tricep Dip machine where you sit and adjust the resistance. Three sets until muscle failure. Rest 90 seconds between Sets.

Cardio. One hour on the Bike, or Treadmill.

That's it! Have a great workout and FEEL THE BURN!!! Thanks for reading. Leave your Questions/Comments below.

See you next time,

-Charles

Week One - Day Two - Back & Legs

Back & Legs. Not an exciting workout-but an important one. So many people skip especially Leg workouts and suffer for it later. An important thing to remember is: When your legs are strong-you can go anywhere!

Back Squats. Nothing builds strength and power quite like Squats. Your quads will hurt for days afterward, but you'll get very strong-very fast. All the way down-all the way up. Four Sets. Five Reps. 60 Break between reps.

Front Leg Press. Here's where you get to feel strong! The muscles in the front part of you upper legs are called your quadriceps or "Quads" and are the strongest muscles in your body. With proper training, you could easily lift double your own body weight, and more!  Four Sets. Ten Reps. 60 second break between sets.

Single Leg Press. After a three minute break, lower the amount of weight by 50% and do the same exercise. Only this time using only one leg. Put the other leg on the floor. Four Sets. Ten Reps. 60 second break between sets.

Calf Raises. Slow & steady. Four Set. 12 Reps. 60 rest between sets.

Hanging Leg Raises. If you have the arm strength to hang there for 12 reps on this exercise, you're pretty strong. Four Sets. 12 Reps. Otherwise stand in place and do 24 knee-lifts for each leg. 

Cardio: 30 minute Walk, Bike, or Swim.

That's it for Day-Two. Have a great workout and thanks for reading. Leave your Questions/Comments below. 


-Charles