I alternated each set from the "triceps exercises" list with a set from the "other" list. You'll notice that every other exercise is a triceps exercise. After you do the workout, your arms will remind you that every other set was a triceps set. They will be ON FIRE. I never rested more than to get a drink of water or get the next exercise ready since I wanted to keep my heart rate up. It was GREAT!
Triceps Exercises:
- Lying barbell triceps extension -- 4 sets of 12
- Standing dumbbell triceps extension -- 4 sets of 12
- Close-grip bench press (elbows in) -- 4 sets of 12
- Triceps kickbacks -- 4 sets of 12
- Triceps pressdown -- 4 sets of 12
Other Exercises:
- Bent-over barbell row -- 2 sets of 15
- Flat bench dumbbell press -- 2 sets of 15
- Barbell upright row -- 2 sets of 15
- Barbell biceps curl -- 2 sets of 15
- Various plank exercises -- 2 sets of 1 minute
- Burpees -- 1 set of 15, 1 set of 12 (these are hard :-) )
- Mountain climbers -- 2 sets of 30 seconds
- Jumping jacks -- 2 sets of 50
- Squat jumps -- 2 sets of 15
- Push ups -- 2 sets of 15
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