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 One - Chest & Shoulders

Day One. Time to hit the Gym and reach some goals. Each day, I'll take you through my workout. Each week I'll let you know my weightloss and waist measurement. If you do the same in the comments below, all the better! Check with your Doctor before beginning and Diet or Exercise program. My workouts change every month, so keep up. If you keep to a strict Diet and Workout schedule, you'll hit your goals a lot quicker. If you don't understand any of these movements, check YouTube for video demonstrations. It's Day One. We're motivated, we're ready, Here we go:

Shoulders & Chest

Chest. Progressive Bench Press. Four sets. Five reps for each set. First, find your One Rep Max lift. For example, let's say your One Rep Max is 100lbs. The sets would look like this.

Set One: 60% = 60lbs

Set Two: 65% = 65lbs

Set Three: 75% = 75Lbs

Set Four: 75% = 75lbs

Next Monday these percentages will go up. So don't try to be a hero this week.

Shoulders

Dumbell Shoulder Press. Four sets. 10 Reps. 60 second rest between sets. Down slowly - explode up. It's okay to grunt on this one. By your third set, you should be beginning to struggle to get the weight up. If not, you are not lifting enough. . If you are struggling in your first or second set, you need to lower the weight. My Girlfriend April started with 2.5lb Dumbells. And what's the most important word in that sentence? Started.



Behind the Neck Press. Four Sets. 10 Reps. 60 second rest between sets. By the third set, you should be beginning to struggle to get the weight up. If not, you are not lifting enough. If you are struggling on your first or second set, lower the weight.





Cuban Press. Three sets. Ten Reps. 60 second break between sets. Form is Everything. By your second set, you should be feeling the burn. If not, you are not lifting enough. If you are struggling on your first set, you need to lower the weight.

(dumb Google photo, but you get the idea)

Triceps Dips. Three sets. Ten Reps. 60 second break between sets. Slow & steady. By your second set, you should be feeling the burn. If not, you are not lifting enough. If you are struggling on your first set, you need to lower the weight. Shown are Bar Dips. You may want to start on a Nautilus Seated Bar Dip Machine.



Triceps Cable Push-Downs. This is a fun one. Makes your arms look good in a t-shirt! Three sets. Ten Reps. Watch your form. By your second set, you should be feeling the burn. If not, you are not lifting enough. If you are struggling on your first set, you need to lower the weight.

Alternating Front, Rear, and Lateral Fly's. Last Movement! Three sets of each movement. And only Eight Reps. Don't rush. Slow, flowing movements.

Cardio. Treadmill, Walk, or Bike. 60 minutes at low intensity. What's low intensity? Imagine being in a store and needing to use the restroom. Not running, not strolling. But moving with intention.

That's it for today. Have a great workout! Leave your Comments/Questions below.


-Charles