Who knew it could take less than 15 minutes a day to achieve the best looking triceps? It can all happen just in time for summer vacation. Sculpted triceps are a must have for the summer time and although it takes a lot of sweat and determination, the goal is not far from reach.
Here is a quick “before breakfast” tricep routine to shape up those arm muscles. If you have access to a weighted jump rope, this will assist in shaping your arms and increasing the amount of fat burning for the rest of the day.
This workout is a simple high intensity body weight workout routine that only needs a jump rope and chair/bench. However, for greater results, include regular strength training for your tricep muscles. This will greatly improve your shapely fit body results.
If you have access to some free weights, you can include the following muscle building routine for faster tricep building.
First, you will need to determine how much weight your triceps can handle. You should aim to achieve eight to ten repetitions before needing to take a break. If you can do more than twelve repetitions without breaking a sweat, it’s time to increase the amount of weight to lift. You may need to adjust the weights between sets or exercises.
Here are 4 barbell exercises to add to your regular tricep training:
Two Arm and One Arm Tricep Extensions
From standing position, lift one barbel with one or two hands behind your head. Keep your elbows close to your head as you slowly lower the weight behind your back. Lift the barbell up above your head and repeat each set as you lower back behind your head again. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.
Tricep Kickbacks
Bend forward and rest one hand and relative knee on a chair or stable bench. With the opposite hand reverse lift your free weight towards the ceiling and slowly lower back down beside your torso. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.
Tricep Bench Press
While lying back on a bench, hold the barbells to each side of your body just above the chest. The inner wrists will face each other as you lift the weight straight up and lower back down for one complete move. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.
Lying Tricep Extension
While lying on your back lift your free weights up above your head and your inner wrists will face away from you. Start with straight arms and gently lower the barbells backwards behind the top of your head. Bend your elbows to accommodate the movement. Lift the weight back up and straighten your elbows. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.
With regular strength training practice your triceps will be metaphorically smiling. Just don’t forget to train the rest of your body too.
Have a wonderfully sculpted day.
13 Minutes to Stronger Triceps Workout
Here is a quick “before breakfast” tricep routine to shape up those arm muscles.
Warm Up
Jumping Jacks for 5 mins (every 60 seconds rest for 10 seconds)
Workout
Jump Rope - Sets: 1 Reps: 1 min (30 secs each leg)
Downward Dog to Cobra Circuit - Sets: 1 Reps: 5
Regular Jump Rope - Sets: 1 Reps: 2 mins
Diamond Pushups - Sets: 1 Reps: 10
Reverse Jump Rope - Sets: 1 Reps: 2 mins
Tricep Dips with Alternating Leg Lift - Sets: 1 Reps: 20
Jump Rope with High Knees - Sets: 1 Reps: 3 mins
Low Plank to High Plank Circuit - Sets: 1 Reps: 30
Cool Down
Your usual cool down and stretching routine.
Notes
Disclaimer
Kaeli has always had an infatuation with keeping fit and improving life. Whether it is strength training, endurance building, or self-study research, she has devoted endless hours to them all. Her interest in health started at an early age. From swim competitions to long distance running, she discovered that keeping fit is an integral part of her life. After being diagnosed with... Read More
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