Start or join the discussion about this video on bit.ly Great tricep workout with dumbbells for developing stronger triceps. Visit www.SteadyHealth.com for more info.
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17 years old, 180 lbs and I need to get big in about 2 to 3 months. Currently i have a program which i take, i used to do 5 days a week but now im only doing 4 days as recovery is important.
Monday: Chest, Abs
Tuesday:Triceps, Legs
Wednesday: Rest
Thursday: Shoulders, Abs
Friday:Biceps, Back
Weekend chill out
My workout exercise are fairly simple,
Chest: Bench press, Dumbbell flys & Lat pull downs (All 3×8)
Abs: Incline leg lifts, weighted sit ups, Captain’s chair (All 3×8)
Triceps: Tricep extensions, Skull crushers, one armed tricep extension (All 3×8)
Shoulders: Dumbbel shrugs, Shoulder press, Lateral raises (All 3×8)
Back: Deadlifts, Lat pull downs (back), the low row ( forgot the name but u sit down and u pull) (All 3×8)
Biceps: Preacher curls, pullys ( u stand and u pull this handle while ur arm is 90 degrees and u pull inwards), Alternate dumbbel curls (All 3×8)
Bodybuilding biceps hammer curls work the inside of the biceps. Get a great biceps workout from hammer curls with tips from a nationally competitive bodybuilder in this free weight lifting video. Expert: Brad Aubry Bio: Brad Aubry is CEO of VersaFit, as well as a national natural bodybuilder, certified personal trainer and a nutrition and fitness therapy specialist through International Sports Science Association. Filmmaker: Christopher Rokosz
Start or join the discussion about this video on bit.ly Great triceps workout for men and women. You will need a dumbbell to perform it. Visit www.SteadyHealth.com for more info.
Run through this routine once with very light weights or no weight at all. Take a 2-to-3 minute rest and hydration break and run through the routine again. Then repeat the whole sequence two to four times more with ankle weights and dumbbells if you have them with you. The entire program should last 45 minutes to an hour and a half.
2 minutes: Light stretching, including Good Mornings and Good Mornings with Knee Bends
1 minute: Jumping Jacks
30 seconds: Platypus Walks
1 minute: Shadowboxing with Crossovers, Uppercuts and Knee Bends
1 minute: Plié Squats with Calf Raises
2 minutes: Reverse Lunges
1 minute: Squat Thrusts
1 minute: Scissors Reverse Crunches
2 minutes: Deluxe
1 minute: Bench Stepups (if possible, combine with Triceps Kickbacks)
1 minute: Pushups
Another bodybuilding exercise for biceps is seated dumbbell angled curls. Keep the biceps pumping with seated dumbbell angled curls with tips from a nationally competitive bodybuilder in this free weight lifting video. Expert: Brad Aubry Bio: Brad Aubry is CEO of VersaFit, as well as a national natural bodybuilder, certified personal trainer and a nutrition and fitness therapy specialist through International Sports Science Association. Filmmaker: Christopher Rokosz
