It is the Fifth day of the 15 days skinny to buff challenge and today it's all going to be about the back workout.
The triceps may not have the same cultural cache as our Biceps, but in the strength world, they're just as important—if not more so! Whether you're a bodybuilder or just someone looking to get stronger in your presses, it's worth your time to add some size to the back of your arms.
In case you missed out, check out our Day 1 Day 2 Day 3 and Day 4 exercise guides to complete the 'Skinny to Buff' fitness challenge below.
Today we are sharing one of our favourite Triceps workouts:
1.Cable Triceps Pushdown, Overhand Grip:
Attach the rope to the high pulley, hold the rope in an overhand grip, facing the machine.
Exhale as you push down with your triceps keeping your arms close to your sides, return to starting position and repeat (4Sets x 15Reps) Heavyweight.
2. Cable Triceps Pushdown, Underhand Grip:
Attach the bar to the high pulley. Hold the bar in an underhand grip with your arms so your hands are just below your chest while facing the machine.
Exhale as you push down with your triceps, keeping your arms close to your sides. Return to start position and repeat. (4Sets x 15Reps) Heavyweight.
3.Bar Triceps Extension:
Lie on a bench with an overhand grip on the EZ-bar. Position the bar over your forehead, with your arms extended.
Lower the bar by bending your elbows.When the bar nears your head, move elbows slightly back, just enough to allow the bar to clear around your head. Return and repeat (4Sets x 15Reps) Heavyweight.
4.Dumbbell Triceps Extension, Seated:
Sit down on an upright while grasping a dumbbell with your both hands. Lift the dumbbell up so it's positioned slightly behind your head with your arms outstretched (or have a spotter hand it to you).
While keeping your arms close to your head, lower the weight behind your head, keep your upper arms stationary and return and repeat.(4Sets x 15Reps) Heavyweight.
5.Dumbell Triceps Extension, Flat Bench
Lie on a flat bench and hold a dumbbell with two hands over your head with arms extended.
Inhale as you lower the dumbbell by bending your elbows until the dumbbell is behind your head. Keep your upper arms as still as position. Exhale, Return and Repeat.(4Sets x 15Reps) Heavyweight.
ALSO READ: From Skinny To Buff In 15 Days: Your Guide To Day 4