tricep workout

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On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to get toned arms in one workout. It’s a quick but intense workout that hits your shoulders, biceps and triceps. Follow along to learn how to build muscle and shed fat in your arms. Leave us a comment and let us know what you thought!

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POP Pilates: Tricep Toner!

Or should I say Tricep TORTURE!!???!! YOU WILL feel the burn. Say GOODBYE to those nasty wings. Enjoy ;)

<3 Cassey

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To get bigger arms most people usually focus on biceps but triceps are where its at, they are bigger than biceps so if you want bigger arms they should not be ignored.

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On today’s episode of XHIT, fitness trainer Rebecca-Louise shows you how to do a triceps kickback with the proper form. The kickback is one the best exercising for toning and strengthening your triceps and today we are going to break it down, step by step, and show you what parts of the muscle are used, how to do it the right way, and all the basics of the kickback. Follow along and let us know what you thought.

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Triceps and Cardio Workout

June 2 2015 Workout

Routine B

Muscle Groups: Chest, Shoulders, Triceps, Forearms, Abs

Chest

Flat Dumbbell Press

Set 6 at 45 lbs

Set 7 at 45 lbs

Set 7 at 45 lbs

Set 6 at 45 lbs 

Incline Dumbbell Press

Set 7 at 35 lbs

Set 7 at 35 lbs

Set 7 at 35 lbs

Set 8 at 35 lbs 

Fly

Set 6 at 130 lbs

Set 5 at 130 lbs

Set 5 at 130 lbs

Shoulders

Overhead Press     

Set 8 at 100 lbs

Set 9 at 100 lbs

Set 8 at 100 lbs

Set 8 at 100 lbs

Standing Cable Side Lateral

Set 8 at 125 lbs

Set 9 at 125 lbs

Set 9 at 125 lbs

Triceps

Dip**

Set 7 at 16 lbs

Set 7 at 16 lbs

Set 8 at 16 lbs

Tricep Extension

Set 10 at 60 lbs

Set 10 at 60 lbs

Set 10 at 60 lbs

Forearms

Dumbbell Wrist Curl

Set 12 at 35 lbs

Set 15 at 35 lbs

Dumbbell Reverse Wrist Curl

Set 17 at 30 lbs

Set 23 at 30 lbs

Dumbbell Hammer Wrist Curl

Set 16 at 35 lbs

Set 20 at 35 lbs

Abs

Hanging Leg Raise

Set 18 at body-weight

Set 20 at body-weight

Weighted Ab Crunch Bench

Set 23 at 40 lbs*

Set 25 at 40 lbs*

Straight Plank

2 sets at 1 minute each

Side Plank

1 set at 1 minute on each side

*This is the maximum weight available for this exercise

** This exercise has the weights in reverse. The weight assists in the exercise so the lower the weight the more resistance I overcome

5

JUNE 2016

The month of June was consistent, in terms of how heavy I lift at the gym. I still have a lot more to improve on, like my form when bench pressing. There’s always more pressure on my left shoulder and it is getting better. However, I have days where I would bench and be a little weak when it comes to doing other exercises because my left arm was doing so much work.(Ignore my tanned arms and neck lol)

Your attitude towards yourself affects your entire outlook of the world.

Goals for July 2016: Remember to drink a lot more water, sleep a little bit earlier and eat a healthier diet with good portions.

Follow me on my progress @ajmonteprogress (on Instagram) for side by side comparisons from the beginning to the end of the month.

Click here for more #ajmonteprogress posts.

November 22 2014 Work Out

Part 2 of my delayed posting

Rear Delt

Set 10 at 90 lbs

Set 10 at 110 lbs

Set 9 at 90 lbs

Fly

Set 12 at 90 lbs

Set 9 at 110 lbs

Set 8 at 110 lbs

Dip

Set 10 at 40 lbs

Set 8 at 34 lbs

Set 7 at 28 lbs

Crunch

Set 9 at 40 lbs *

Set 10 at 40 lbs *

Set 12 at 40 lbs *

Bench

Set 5 at 105 lbs

Set 4  at 105 lbs

Set 5  at 105 lbs

Set 5  at 105 lbs

Barbell Shrug

Set 8 at 200 lbs

Set 5 at 210 lbs

Set 6 at 210 lbs

Set 7 at 210 lbs

Bodyweight Hanging Leg Raises

Set 16

Set 18

Set 13

Dumbbell Side Bend

Set 12 at 40 lbs

Set 10  at 40 lbs

Set 10  at 40 lbs

Set 14  at 40 lbs

Dumbbell Lateral Raises

Set 10 at 15 lbs

Set 9 at 15 lbs

Set 6 at 20 lbs

Set 7 at 20 lbs

Set 6 at 20 lbs

Dumbbell Tricep Extension

Set 6 at 60 lbs

Set 8 at 60 lbs

Set 7 at 60 lbs

Set 7 at 60 lbs

* Maximum weight available

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Make sure that whenever you use dumbbells that you can do a set of at least 8 reps, that shows that it is not too easy and not too difficult and you’ll be able to gain muscle better this way.

For the second workout if you want to do it one-handed you can but your free hand on your tricep in order to support yourself until you are comfortable doing it one-handed. You can also use both hands and workout both arms at the same time if that works better for you, I have done both and they both give results.