Gym Rat Report: Week 10

via Pinterest

Since I am still on the rehab mend, I wanted to share a triceps workout this week. You can still work your arms while out, which I have been trying to do off and on at the gym. Still hitting the gym with crutches is a rather funny site and a bit cumbersome.

Kick Ass Triceps

1. Close Grip Push ups (4 sets of 20) With your hands in a triangle position (thumbs and pointer fingers touching), perform a traditional push up. These are also called diamond push ups.

2. Plank (4 sets of 60 seconds) In a push up position with feet shoulder width apart and shoulders square, hold with flat back for 60 seconds. 

3. Dips (4 sets of 20) In a seated position on a weight bench, drop your hips down by bending at the elbow and push back up. Repeat.

4. Power Squat (4 sets of 30) Start in a standing position. Jump out to feet shoulder width apart and bend into a squat. Jump back to starting position and repeat.

5. Dumbbell Triceps Kickback (4 sets of 20) With your knee on a weight bench, hold a 10-12 lb dumbbell in a bent position. Throwback til your arm is straight and parallel to the floor. Repeat.

6. Side Lunge (4 sets of 20) Standing with your feet together and holding 10 lb dumbbells in your hands, step to the side and lunge with a bicep curl.
7. Dumbbell Overhead (4 sets of 15) Holding a 15 lb dumbbell in both hands, hold overhead and bend behind head until arms are bent. Repeat.
8. Power Jumps (4 sets of 15) Standing on a small aerobic step, jump outwards off step to shoulder distance apart and then back to starting position. Repeat.
9. Skull Crusher (4 sets of 15) Laying flat on a weight bench. Hold a barbell of 30-40 lbs over your head with straight arms. Bend elbows with wrists towards your head and back up. Repeat.
10. Rope Pull Down (4 sets of 15). Using the weight machine. Holding rope at 45 lbs. Pull straight down. Keep legs planted firm and shoulder width apart.
11. Jackknife (4 sets of 40). Laying back on the floor. Hold legs straight in the air. Drop legs to parallel position on the floor and repeat.
12. Full Body Stretch. Stretch it all out!