It’s a big day.

1. We are just a few loooong hours from a long weekend
2. I’m going to pick up my first jug or local raw milk and straight-from-the-farm eggs
3. This is my first post by request (never mind that the request is from  family member… thanks Aunt Teresa!)

Recently I posted a shoulder workout sure to leave you shoulders lookin’ good.  My aunt commented that she would like some ideas for triceps as well.  Ask and you shall receive.

Triceps are my favorite body part to work.  Thoughts of tight tris = awesome motivator!  Since Memorial Day Weekend marks the official beginning of tank top season, I worked mine big-time last night. 🙂

I always work my chest and tris on the same day.  There are a lot of opinions out there, but I subscribe to the primary/secondary theory.  Triceps are secondary muscles in chest exercises; therefore I like to work my triceps on the same day as my chest.  I find it goes a long way in my being able to totally exhaust the muscles.

• I like to keep my heart rate up.  I sprint to rest my arms.
• Grouping exercises is an easier way for me to organize/write a routine when I’m using sprints.
• My first group incorporates non-chest/tri muscles.  It’s more of a warm-up.
• Almost every workout I do ends with abs (albeit some days are lighter than others).

I ALWAYS end with a green protein shake… and after particularly hard days, I end with a glass of vino.

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This is my go-to tight-tri workout.  It may seem long, but remember you are just 11 moves (14 if you do the abs) and 1 quick mile from a shake (and maybe some wine).

1. Warm up for 5 mins (jogging or elliptical)

2. Group 1

20 Diamond Push-Ups

Your hands should form a diamond (to target tris) like this:

20 Skull Crushers

Lie flat on your back with a dumbbell in each hand.  Bend your elbows, lowering barbell toward your forehead.  Be sure your weights aren’t too heavy… otherwise you may actually crush your skull. Straighten elbows (without locking them!) and repeat.

20 Seated Leg Tucks

30 Seconds of Fast Squats

Important Note: get low, but be SURE not to let your knees go over your toes.  That’s how you hurt you knees.

3. 1/4 Mile Treadmill Sprint

4. Group 2

Dumbbell Press with Twist – 3 sets of 15

Lie on your back with knees bent and feet flat on the ground.  Hold a dumbbell in each hand slightly above chest, with your elbows slightly bent out to the sides and palms facing forward.  Extend your arms over chest (without locking your elbows!), and turn each palm to face your head.  Reverse motion to return to starting position and repeat.

Bridge Fly – 3 sets of 12

Lie on a stability ball (you can also use a flat bench) with a dumbbell in each hand.  Dumbbells should be slightly above upper abdomen with elbows to your side.  Lower dumbbells to sides until chest muscles are slightly stretched. Bring dumbbells together in hugging motion until dumbbells just touch. Repeat.

Note: Hold your butt up, keeping your body in a straight line.  This will give the added benefit or engaging your glutes and abs.

5. 1/4 Mile Treadmill Sprint

4. Group 3

Overhand Push-Down – 3 sets of 12

Place hands 6-10 in apart on straight bar with an overhand grip (palms down).  Pull down until your forearms so they are parallel to the floor. This is your starting point.  Be sure to keep your elbows close to your body and feet slightly bent, shoulder width apart and bend your knees slightly.  Push the bar down slowly toward legs until arms are fully extended (don’t lock elbows!).  Your elbows should still be close to the body and your core should be tight.  Repeat.

Underhand Push-Down – 3 sets of 12

Same as above, but with hands holding the bar in an underhand position.

Straight Arm Pull-Down – 3 sets of 15

Stand facing the cable machine with your feet shoulder-width apart (or with one foot slight in front of other).  Using an overhand grip on the straight bar, place hands shoulder-width apart.  At the start, the bar should be slightly higher than shoulder level.  Keeping your elbows slightly bent, tighten core and pull the bar down until it reaches your upper thighs.  Be sure to keep your arms straight (again, without locking your elbows) throughout.  Slowly allow the bar to raise back to shoulder height, maintaining your tight core.

5. 1/4 Mile Treadmill Sprint

6. Group 3

Tricep Kickbacks – 3 sets of 12

Place left knee and left hand on a bench.  With your right hand, hold a dumbbell keeping elbow against body.  Straighten the lower part of the arm all the way, then bend back to a 90˚ angle. Do not move the shoulder.  Repeat 12x with each arm to complete a set.

Tricep Push-Backs – 2 sets of 15, 1 set to exhaustion

Holding a dumbbell in each hand, stand with feet shoulder-width apart and knees slightly bent.  Arms should start straight down at sides with palms facing back.  Lift arms straight back (~2 ft behind you), pausing for a second before return to sides.  Repeat.

On your third set, repeat as many times as possible (to exhaustion).

7. 1/4 Mile Treadmill Sprint

8. Abs (a.k.a. Bonus Round)

Decline Crunches – 2 sets of 25

Bicycles – 2 sets of 30

Planks (click for times/tips) – best ab exercise ever for flat abs (in my experience)

If you aren’t tired after all of that… I’m seriously impressed.  Don’t skip  your 20g of protein post-workout!

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After this crazy work week, I couldn’t be more ready for 3 days off.  AND I’m kicking it off right with a massage this afternoon. 🙂

What is your favorite body part to work out?

How are you kicking off the long weekend?!