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Dips |
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Position yourself as shown in the photograph. This is a bodyweight exercise so it is advanced. Keep your elbows close to your body and try to stay upright. The more you lean over the more you will work your chest muscles. Nevertheless, lower yourself until your upper arms are parallel with the floor and then press back up to the top and repeat. If you can do more reps than what is suggested then by all means do so. To increase the difficulty you could use a weight belt for additional resistance.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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One Arm Cable Pulldowns |
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Grasp handle like shown in photo. If you are doing your right arm then your left foot should be forward and right foot behind it. All the movement should be in your forearm. Keep your elbow close to your body and keep your upper arm perpendicular to the floor. Pull the weight down until your forearm is fully extended then return until it is parallel with the floor - this will keep the stress on your triceps.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Bench Dips |
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Put your arms on the bench like shown in the photograph and extend your legs out in front of you. Now, slowly lower your body down towards the floor and use your arms (triceps) to push yourself back up to the top. This exercise can also be done by placing your feet on a bench.
Keep in mind this is a bodyweight exercise and you may not be able to as many reps as we suggest. That is ok because this is a more advanced exercise. But, you have to start somewhere.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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(V-Bar) Push Downs |
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Grasp the v-bar as shown in the photograph. You want to place your back on the pad - you can walk your feet out a little bit so that you are leaning up against the pad. Now, keep your elbows still and close to your body. Then push the weight down while your elbows stay in the same position - all the movement should be in your forearms. Let the weight come back up until it is parallel with the ground then push back down and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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2 Hand Rope Extension |
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Stand with feet a little wider than shoulder width. Grasp the rope from the side with both hands and turn your body at the same time so the rope is directly behind your head. Next, extend your hands above your head while trying to keep your elbows close to your head. Then slowly lower the rope back down to starting position and begin again. When done bring rope back to your side while twisting your torso.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Kickbacks |
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Bend over the bench as shown in the photograph. Grab a dumbbell and lift your elbow up until it is parallel with the floor. Then using only your tricep muscle lift the weight back behind you. DO NOT swing the weight behind you - think of it as a lift. Then lower it back down and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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One Hand Tricep Extensions |
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Extend arm up in the air with weight as shown. All the movement should be within your forearm. Keep elbow steady and still.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Close Grip Bench Press |
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This is like the bench press, but your hands are closer together and it works more of your triceps instead of your chest. To find a comfortable grip, place elbows on the sides of your body. Now, raise hands up and grasp the bar (the length should be the same as what it is when your elbows were placed against your body). Now, lower the weight down to your lower chest and press it back up. When lowering the weight keep elbows close to body. Do not let them flare out to the sides.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Dumbbell Nose Busters |
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Lay on your back and grasp weight as shown in the photo. Place one hand behind your elbows for stability. The only movement should be in your forearm. Sometimes it is more comfortable to keep your upper arm placed farther back towards your head. Now, with your arm in position push the weight up to the top until your elbow is locked and then slowly lower back to the starting position and repeat.
(This exercise can also be done with an ez-curl bar - using both hands - watch video)
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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2 Hand Tricep Extension |
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Grasp dumbbell with both hands over head. Slowly lower weight using only the forearms while keeping upper arms steady. Extend weight back up to the top and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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