Hey, guys!
Jeff Cavaliere from athleanx.com.
I wanna bring to you something that was actually requested by some of the guys and I thank
you for it.
They wanna try some workout that would complement the triceps workout that we did here on the
channel, so I put together something really quick for you, something I used with my guys.
So real quick, it's gonna be one exercise after the next, but not in a circuit.
So you're gonna do one full set, rest your normal resting period, about 30-60 seconds,
go to the next exercise, rest 30-60 seconds, go to the final exercise of the little triangle
that we're gonna do, rest and then go back to the first part again.
I'm gonna show it quicker, because I want this video to be a little shorter, so we're
gonna start with one over here.
I use a kettlebell, you can use a dumbbell.
Just gonna flip this thing over, lay on the back right here...kettlebell extentions.
Straight back at an angle, then down.
Good stretch, straight up.
Try to use a weight that you can do 10-12 reps with, good slow negatives, then go down.
Alright, so we're threw.
We're gonna rest 30-60 seconds, turn right over down on the floor.
I've shown you the downward push-up movement.
We start up here, go down, then all the way up, then come back.
The part that works the triceps is this down portion right over here.
So basically, I wanna get up in here, elbows tight, get off my knees, come up, all the
way up, sneak yourself back down, go back a little bit, then forward, come back up.
[pause] Again, up.
10-15 repetitions here.
Rest 30-60 seconds.
Final exercise: kick back up here on a physioball.
You can use a bench, but I like the stabilization that kicks in when you have the physioball,
too.
So arms at my sides, straight back, hold, squeeze, come out, bring the dumbbells to
the side of the ball.
Back, hold, squeeze about 2-3 seconds, then come back.
You can see too, if you look in the back, that the muscles in the back ar working and
not only are the triceps working from the back of the arm, but the back itself to be
able to extend the back of the arms is working and it ties everything in.
OK, about 12-15 repetitions of that.
So then you head back to your triceps extentions with the kettlebell, you go to the other set
with the sort of semi push-up there and then you go back to the kickbacks here.
Three times through that, again with normal rest in between.
I'd like to end with my next push down over here.
A piece of tubing or cables, if you have access to cables, we wanna make this a home gym friendly,
just cross over here, chest out, abs in, look straight up, extend your arms down.
Just bend in the elbow, straighten the elbow.
Again, another one that works the triceps and the back at the same time.
I'll turn over right here so you can see.
Again, maybe 12-15 repetitions on that.
Guys, keep writing in, keep telling me what you wanna see.
I've got a lot of stuff to show you, but obviously I wanna show you the stuff that you want to
watch.
You're the ones that support my channel.
If you haven't already, subscribe and support the channel and keep these good workouts coming.
Also, if you haven't already, head over to athleanx.com and get yourself a copy of the
athLEAN-X training system.
It's truly changing the way that people work out, it's got a lot of variety, it's gonna
be featured in Men's Fitness pretty soon in the upcoming issue.
It's kinda getting in there, in the upcoming edge.
This thing is really gonna change the game.
I appreciate your support, keep watching.
I'll keep bringing the stuff that you want to you guys.
I'll see you later this week.