Tricep rope pushdown

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Arms 2 miles of cardio(you can split this us too, 1 mile warmup, 1 mile cool down) Free weight Routine ⁃ 3 x 6 bicep curls(heavy weight) ⁃ 3 x 6 overhead shoulder press  ⁃ 3 x 8 forward raises(5 lb weights)  ⁃ 3 x 8 outward raise(5 lb weights)  ⁃ 3 x 8 behind head tricep curl(10-15lb)  (35-45 minutes total) Machine Routine Lateral pull downs ⁃ Heavy weight(3 x 6-8)  ⁃ Cable cord bicep curl or tricep curl( 3 x 10 moderate weight)   ⁃ seated overhead press( 3 x 10 moderat Cable Flys, Gym Reference, Incline Press, Triceps Extension, Skull Crushers, Tricep Extensions, Weight Routine, Overhead Tricep Extension, Easy Bar

Arms 2 miles of cardio(you can split this us too, 1 mile warmup, 1 mile cool down) Free weight Routine ⁃ 3 x 6 bicep curls(heavy weight) ⁃ 3 x 6 overhead shoulder press  ⁃ 3 x 8 forward raises(5 lb weights)  ⁃ 3 x 8 outward raise(5 lb weights)  ⁃ 3 x 8 behind head tricep curl(10-15lb)  (35-45 minutes total) Machine Routine Lateral pull downs ⁃ Heavy weight(3 x 6-8)  ⁃ Cable cord bicep curl or tricep curl( 3 x 10 moderate weight)   ⁃ seated overhead press( 3 x 10 moderat

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Chest/core/ triceps 1. Db bench press 4x10  Start with a weight you think you can do for a set of ten go heavier if need be. Make sure to go down till your elbows are just a little deeper than 90 degrees or when the dumbell is an inch or 2 from your chest. Keep feet on ground and butt and head on the bench 1. Tricep push down 2x20  When doing this exercise have a slight bend forward don’t stand perfectly straight up If you can try to find a handle that looks like these to use you can u Cable Pushdown, Diamond Push Ups, Tricep Pushdown, Tricep Workout, Tricep Kickback, Triceps Workout, Building Muscle, Push Ups, Fitness Bodybuilding

Chest/core/ triceps 1. Db bench press 4x10  Start with a weight you think you can do for a set of ten go heavier if need be. Make sure to go down till your elbows are just a little deeper than 90 degrees or when the dumbell is an inch or 2 from your chest. Keep feet on ground and butt and head on the bench 1. Tricep push down 2x20  When doing this exercise have a slight bend forward don’t stand perfectly straight up If you can try to find a handle that looks like these to use you can u

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CHEST & TRICEPS  CHEST INCLINE PRESS (DUMBELLS/SMITH MACHINE) BENCH AT 45° 4 x 8  FLAT PRESS (DUMBELLS/SMITH MACHINE) 4 x 8   CABLE FLYS  INCLINE (HANDLES AT TOP OF MACHINE) 3 x 8 DECLINE (HANDLE AT BOTTOM OF MACHINE) 3 x 8   TRICEPS CABLES OVERHEAD SKULL CRUSHERS (PREACHER BAR) (I USUALLY SET AT HEAD HIGHT) 4 x 8  PUSHDOWNS 3 x 8  ROPE EXTENSIONS  3 x 8      AFTER WEEK 2, IF YOU CAN DO MORE THAN 8 REPS, GO TILL FAILURE THEN UP THE WEIGHT ON NEXT SET. Cable Flys, Incline Press, Skull Crushers, Smith Machine, Do More, You Can Do, Bench, Handles, Cable

CHEST & TRICEPS CHEST INCLINE PRESS (DUMBELLS/SMITH MACHINE) BENCH AT 45° 4 x 8  FLAT PRESS (DUMBELLS/SMITH MACHINE) 4 x 8  CABLE FLYS INCLINE (HANDLES AT TOP OF MACHINE) 3 x 8 DECLINE (HANDLE AT BOTTOM OF MACHINE) 3 x 8  TRICEPS CABLES OVERHEAD SKULL CRUSHERS (PREACHER BAR) (I USUALLY SET AT HEAD HIGHT) 4 x 8  PUSHDOWNS 3 x 8  ROPE EXTENSIONS 3 x 8  AFTER WEEK 2, IF YOU CAN DO MORE THAN 8 REPS, GO TILL FAILURE THEN UP THE WEIGHT ON NEXT SET.

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