Rob's Terrific 20
Day #16 Monday, February 29th
Workout focus TRICEPS
- Bench Dips 5x5
- Push Downs on Machine
- Jump Rope 10x30 seconds
- *After each exercise there are two numbers. The first is the sets and the second is the reps. For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
Here are some descriptions and images to help you complete the exercise.
*Information is from workoutlabs.com
Bench Dips
- Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor apart.
- Stand with your back to one bench,facing the other, then crouch down placing your palms behind you on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing forward.
- Place the heels of your feet on the other bench. Keep your legs fully extended. This is the start position.
- Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for a count of one.
- Return to the starting position by pushing yourself up using only your triceps to straighten your arms. Hold then repeat.
Push Downs
- Set up a cable station with a straight bar on attached to the top pulley.
- Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
- Position your feet shoulder width apart,with knees slightly bent for stability.
- Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
- Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
- Return to the start position moving your forearms only. Hold for a count of one then repeat.
- Note: Do not move your elbows or swing your hips for momentum during this movement.
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