Triceps and Sides muscles

Fitness is a key to healthy living, a fit person is always active in his/her work. Physical and mental fitness are equally important to have a happy and healthy life. Due to frequent changes in body posture while performing any workout, your body becomes more flexible and active. You feel more fresh and energetic in your day to day life. You just need to give an hour to your body everyday and that's it. You yourself will notice positive changes in your mood and your body after 7-10 days, if you regularly give one hour to your body everyday. Follow this Quick Fit guide by ZIN Aditi Ratti for 'One hour workout programs'.

It's first week of the day and ZIN Aditi Ratti has decided to start the week with Triceps and Sides muscles workout. This is one of my favourite muscle to hit in the gym. This workout consists of just one circuit which has 3 rounds that will not take much time to complete. Remember warm up is very important before starting any workout session, make sure body is warmed up properly. Warm up column is also provided with every workout session. For your reference tutorials from Bodybuilding.com and Youtube.com are also added below under 'Tutorials' column. Keep in mind that correct body posture should be maintained while performing any exercise to hit the muscle accurately.

This workout can be performed by both Males and Females.

Stay healthy, stay happy.


WARM UP


  • Cardio - 7 minutes
  • Pushups - 50 repetitions

TRICEPS + SIDES



  • CIRCUIT 1 (3 ROUNDS):
  1. Round 1 (Add weights according to your capability):
    Standing Overhead Barbell Triceps Extension - 20 repetitions
    Tricep Dumbbell Kickback - 20 repetitions
    Side twists with medicine ball - 60 repetitions
    Push down - 20 repetitions
    Single arm extension - 20 repetitions 
    Russian twist - 60 repetitions
    Close grip pushups - 20 repetitions
    Side bends - 50 repetitions
  2. Round 2 (Increase weights according to your capability):
    Standing Overhead Barbell Triceps Extension - 15 repetitions
    Tricep Dumbbell Kickback - 15 repetitions
    Side twists with medicine ball - 50 repetitions
    Push down - 15 repetitions
    Single arm extension - 15 repetitions 
    Russian twist - 50 repetitions
    Close grip pushups - 15 repetitions
    Side bends - 50 repetitions

  3. Round 3 (Increase weights according to your capability):
    Standing Overhead Barbell Triceps Extension - 12 repetitions
    Tricep Dumbbell Kickback - 12 repetitions
    Side twists with medicine ball - 50 repetitions
    Push down - 12 repetitions
    Single arm extension - 12 repetitions 
    Russian twist - 50 repetitions
    Close grip pushups - 12 repetitions
    Side bends - 50 repetitions
TIPS

  • Pre workout tip - Never workout on an empty stomach.
  • Post workout tip - Always shower after your workout.       


TUTORIALS

  1. Side twists with medicine ball/Russian twist
  2. Push ups
  3. Standing Overhead Barbell Triceps Extension
  4. Tricep Dumbbell Kickback
  5. Push down
  6. Single arm extension
  7. Close grip pushups
  8. Side bends

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