Note:Do all work outs in a sequence given below.And don't decrease number of reps but you can increase and increase in a sequence.
-Warm up routine:
- Push ups (crocodile pushups,initial push ups) pics given below-2 sets of each 16-14 reps
- Back pulley 2 sets 14-12 reps
- Front pulley 2 sets 14-12 reps
-Tricep Work out With Dumbells:
- Single hand dumbells 3 sets 16-14-12 reps
- Kick Back 3 sets 16-14-12 reps
- Both hand dumbells over head extension 3sets16-14-12 reps
- Side kick dumbells 3sets16-14-12 reps
- Both hand standing back kick 3sets 16-14-12 reps
-Tricep Work Out With Rod:
- Close grip barbell bench press 3sets 18-16-14 reps
- Lying Triceps press 3sets 22-20-18 reps
-Tricep Work out Machine:
- Tricep push down 3 set 16-12-14 reps(straight handle machine)
- Tricep push down 3 sets 16-14-12 reps ( with rope handle machine)
- Over head tricep rope machine extension 3 sets 16-14-12 reps
-Tricep Dips:
Bench dips (sets depends on your strength remaining)
Images:
Bench dips
Over head tricep dumbell extension
Complete in one
Lying tricep press
Tricep rope machine press
Labels: Gym Workouts
