I like to change up my routines fairly frequently, so this is an abnormal routine for me. The chest to hip triceps extension are done using the free standing cable machine with an arm on either side. Lower the arms to just above your shoulder so that the handle is about level with your chest. Grab the handle with the hand on the opposite side of your body from the equipment arm, and position your body perpendicular to the arm. While keeping your shoulders back, flex your triceps, pulling the handle from your chest to your opposing hip without moving anything except your triceps and the forearm of that arm. After finishing the desired reps, turn around and do the same with the other arm.
The constricting planks are done by sitting on the edge of a bench and placing your arms out at shoulder height, parallel to the ground. While holding your arms out, slightly lean back, straighten your legs out in front of you, and lift them off the ground. Your heels should be 8 - 10 inches off the ground. This is the plank part. You should feel the strain in your abs. Now, keeping your arms out, pull your knees to your chest by flexing your abs. The flexing should literally be trying to touch your ribs to your hips. Flex hard at the peak. Release, and return your feet to the hovering position 8 - 10 inches off the ground. This is one rep.
1 set of seated, single arm, preacher curls with 30 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.
1 set of seated, single arm, preacher curls with 37.5 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.
1 set of seated, single arm, preacher curls with 50 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.
1 set of seated, single arm, preacher curls with 60 lbs. dumbbell for 12 reps.
- super set with 1 set single arm cable triceps pull down with 40 lbs. for 12 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super set.
4 sets of seated, single arm, preacher curls to a 3/4 extension with 70 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of single arm cable triceps pull down with 45 lbs. for 8 - 10 reps.
- super set with crunches on 36" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 seconds rest before proceeding to next super set exercise.
4 sets of standing, double armed curls with 70 lbs. curl bar for 8 - 10 reps.
- super set with 4 sets of chest to hip cable triceps extensions with 25 lbs. for 8 - 10 reps.
- super set with 4 sets of seated, constricting planks to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 seconds rest before proceeding to next super set exercise.
4 sets of seated, alternating, single arm cable curls with 45 lbs. for 8 - 10 reps.
- no rest period. Immediately after finishing the last rep with the right arm, go to the left, then back again until achieving 4 sets on each arm.
I know it isn't easy trying new things, but regardless of what you do... If you aren't sweating, you aren't trying hard enough. Push your self, and give it a shot!
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Osa McDonald (Athlete)
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