Triceps

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1. Laying Skull Crusher EZ Bar and Narrow Push Ups

  1. LSC. CW. 10 reps./NPU. 10-15 reps.
  2. LSC. CW. 10 reps./NPU. 10-15 reps.
  3. LSC. HW. 8 reps./NPU. 10-15 reps.
  4. LSC. HW. 8 reps./NPU. 10-15 reps.

2. Reverse Grip Bench Press

  1. RGBP. HW. 8 reps.
  2. RGBP. HW. 8 reps.
  3. RGBP. HW. 8 reps.
  4. RGBP. HW. 8 reps.

3. Kicks Back and Dips SS

  1. KB. HW. 10 reps./DS. to failure
  2. KB. HW. 10 reps./DS. to failure
  3. KB. HW. 8 reps./DS. to failure
  4. KB. HW. 8 reps./DS. to failure

4. Cable Extension Pyramid

Starting with challenging weight, then drop one plate, then drop another one.

  1. CEP. CW. 10 reps./8 reps./ 6 reps.
  2. CEP. CW. 10 reps./8 reps./ 6 reps.
  3. CEP. CW. 10 reps./8 reps./ 6 reps.

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Back

franco-columbu-lat-spread

Warm Up

Cable Row Machine 20 reps, Wide Push Ups 10-15 reps. SS

1. Seated Pull Down (Chest and neck)

Pulling the barbell down to the chest and behind the neck alternating. 10-10, 20 reps total.

  1. SPD. LW. 15 reps. total
  2. SPD. LW. 15 reps. total
  3. SPD. CW. 12 reps. total
  4. SPD. CW. 12 reps. total
  5. SPD. CW. 12 reps. total

2. Deadlift

  1. DL. HW. 8 reps.
  2. DL. HW. 8 reps.
  3. DL. HW. 6 reps.
  4. DL. HW. 6 reps.

3. T-Bar Row and Pull Ups SS

  1. TBR. HW. 8 reps./PU. to failure
  2. TBR. HW. 8 reps./PU. to failure
  3. TBR. HW. 6 reps./PU. to failure
  4. TBR. HW. 6 reps./PU. to failure

4. Dumbbell Single Arm Row

  1. DSAR. CW. 10 reps. each.
  2. DSAR. CW. 10 reps. each.
  3.  DSAR. CW. 8 reps. each.
  4. DSAR. CW. 8 reps. each.

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Chest

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Warm Up

2x Cable Crossover 20 reps, Push ups 20 reps SS.

1. Dumbbell Bench Press

  1. DBP. HW. 8 reps.
  2. DBP. HW. 8 reps.
  3. DBP. HW. 6 reps.
  4. DBP. HW. 6 reps.

2. Barbell Incline Bench Press and Dips SS

  1. BIBP. CW. 10 reps./DP. 15 reps.
  2. BIBP. CW. 10 reps./DP. 15 reps.
  3. BIBP. HW. 8 reps./DP. 15 reps.
  4. BIBP. HW. 8 reps./DP. 15 reps.

3. Pull Over

  1. PO. HW. 10 reps.
  2. PO. HW. 10 reps.
  3. PO. HW. 10 reps.
  4. PO. HW. 10 reps.

4. Chest Flyes and Push Ups SS

  1. CF. CW. 10 reps./PU. 12 reps.
  2. CF. CW. 10 reps./PU. 12 reps.
  3. CF. HW. 8 reps./PU. 12 reps.
  4. CF. CW. 10 reps./PU. 12 reps.

5. Cable Crossover

  1. CC.CW. 12 reps.
  2. CC.CW. 12 reps.
  3. CC.CW. 12 reps.
  4. CC.CW. 12 reps.

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Triceps

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1. Cable Kick Back

  1. CKB. CW. 15 reps. each arm
  2. CKB. CW. 15 reps. each arm
  3. CKB. CW. 15 reps. each arm
  4. CKB. CW. 15 reps. each arm

2. French Press EZ Barbell with Diamond Push Ups SS

Laid down on a bench

  1. FP. HW. 8 reps./DPU. To failure
  2. FP. HW. 8 reps./DPU. To failure
  3. FP. HW. 8 reps./DPU. To failure
  4. FP. HW. 8 reps./DPU. To failure

3. Double Triceps Kick Back at the same time

Laid down on a bench

  1. DTKB. CW. 10 reps.
  2. DTKB. CW. 10 reps.
  3. DTKB. HW. 8 reps.
  4. DTKB. HW  8 reps.

4. Skull Crusher with Dips SS

Laid down on a bench

  1. SC. HW. 8 reps./DS to failure
  2. SC. HW. 8 reps./DS to failure
  3. SC. HW. 8 reps./DS to failure
  4. SC. HW. 8 reps./DS to failure

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Triceps

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1. Cable extension

  1. CE. CW. 12 reps. each.
  2. CE. CW. 12 reps. each.
  3. CE. CW. 12 reps. each.
  4. CE. HW. 10 reps. each.
  5. CE. HW. 10 reps. each.

2. Barbell French Press with Dips SS.

  1. BFP. HW. 8 reps./DS. To failure
  2. BFP. HW. 8 reps./DS. To failure.
  3. BFP. HW. 6 reps./DS. To failure.
  4. BFP. HW. 6 reps./DS. To failure.

3. Over Head Triceps Extension.

  1. OHTE. HW. 8 reps.
  2. OHTE. HW. 8 reps.
  3. OHTE. HW. 8 reps.
  4. OHTE. HW. 8 reps.

4. Dips between 2 benches with Plates with Diamond Push ups SS.

  1. DS. HW. 10 reps./DPU. To failure.
  2. DS. HW. 10 reps./DPU. To failure.
  3. DS. HW. 8 reps./DPU. To failure.
  4. DS. HW. 8 reps/DPU. To failure.

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Bodyweight (I)

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1. Split jumps with Push Ups SS

  1. SJ. 30 secs. /PU. 30 secs.
  2. SJ. 30 secs./PU. 30 secs.
  3. SJ. 15 secs./PU. 15 secs.
  4. SJ. 15 secs./PU. 15 secs.

2. Push Ups with Front Raises SS

One light dumbbell in each hand.

  1. PU. 30 secs./FR. 15 secs.
  2. PU. 30 secs./FR. 15 secs.
  3. PU. 30 secs./FR. 15 secs.
  4. PU. 30 secs./FR. 15 secs.

3. Forward Mountain Climbers with kneeling Curls

  1. FMC. 20 secs./KC. 20 secs.
  2. FMC. 20 secs./KC. 20 secs.
  3. FMC. 15 secs./KC. 15 secs.
  4. FMC. 15 secs./KC. 15 secs.

4. Sit ups with dumbbell jabs and Flatter Kicks

  1. SUDJ. 20 secs./FK. 15 secs.
  2. SUDJ. 20 secs./FK. 15 secs.
  3. SUDJ. 20 secs./FK. 15 secs.
  4. SUDJ. 20 secs./FK. 15 secs.

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