A WORK OUT TO WATCH TO ACHIEVEMENT HUNTER VIDEOS AND GET IN SHAPE
Every time someone makes fun of Gavin
_____ as dicks
10 side crunches
Someone says “Fuck ”
10 triceps dips
10 jumping jacks
Any TV references (besides Always Sunny)
Any video game reference
Anytime Michael or Geoff talk about Always Sunny in Philadelphia
10 calf raises
Ryan says something creepy
30 second plank
Gavin says something confusing or makes someone mad
30 second wall sit
I thought I’d illustrate one of my favorite at home tricep builders that requires only a chair to perform. A sturdy chair with minimal
or no seat pudding and without arms and definitely no wheels is ideal. These are simple to perform but will burn out your triceps real quick.
For beginners place your hands on the chair and feet on floor in front of you so your legs are at about a 90 degree angle. The closer your feet to the chair the easier these will be. Now dip yourself down until your upper arms are near parallel to the floor now push yourself back up you should feel your triceps do most of the work. This fully engages the triceps. Now repeat to failure. (see pics 2&3)
For more of a challenge get a second chair and place your heels on the front of it with legs fully extended. Now perform the same dipping motion and repeat to failure. If you want to increase the difficult even more throw some weight on your lap and give it a go.
(see pics 4&5)
I like to adjust hand placement on the chair for each set to more fully engage the different heads of the triceps for a fuller more overall build. (see pics 6-8).
These are one of my favorite at home tricep builders because they really isolate the triceps and require no special equipment to do. I like to include them at the end of an arm workout to squeeze that last bit of strength out of my triceps and really burn them out. Or sometimes I just throw a few sets into my workout for fun. Give them a try they may surprise you how effective they can be.
Hey guys! Want a quick fat burning routine? Try this!
1. Skaters x 12 floor touches
2. Tricep dip n touch x 12 dips
3. Bunny hop air jacks x 12 combos
4. Push-up twist x 12 push-ups
Do this 4x through as quickly as you can without resting! You will be sweating!! Now tag a friend to challenge them for time!
If you don’t own weights feel free to use things like books, rocks, or full water bottles. Also instead of sprinting, you canbike sprint if you own a bike!
Discord Chat:The Dark side // I have added a rules_please_read channel to the server, please read that.
At the end of each week we will be adding up members from each server to see which side of the force is winning!
If you have any questions about anything, message me or @reyloghxst
The temp is hot so it’s pratically summer. Which means that your arms will probably be exposed everyday. Make sure they’re strong and toned with this workout. As a bonus your abs and back will get sculpted too:)
Do all the exercises for the prescribed number of reps or hold count:
Incline Push-ups - 15 reps. You can use a bench, sturdy chair or sofa
Tricep Dips - 15 reps. Do them with straight legs. Your muscles will work more.
Push-ups with rotation - 15 reps. Do these on your toes so that your muscles work harder.
Rest 45 seconds
Side Plank, Left Side - 45 seconds
Side Plank, Right Side - 45 seconds
Plank - 1 minute. Try doing this on your forearms to make your stabilizing muscles work harder.
Then repeat the circuit 2 - 3 x.
You can do this workout 3x a week or follow my blog more workouts like this one so you can switch it up.
Know Your Muscles and How To Train Them: 3 of 12: Triceps
Dips with bench/chair:
… and Push up variations:
Kickbacks: This exercise is great for stimulating all ares of the triceps muscle.
Burpees: This is an advanced exercise involving several muscle groups at the same time: the shoulder and arm muscles, chest muscles and leg muscles. The Burpees is therefore one of the exercises most often used by American Marines in their training, as a complete and efficient exercise for improving aerobic capacity.