Plate Cycle (Raise and Triceps Press)
Take a plate. Stand with your feet shoulder width apart. Hold the plate from the sides at arm’s length and lowered in front of the body.
Bending the elbows raise your forearms with the plate to your chest. Your biceps should touch the forearms.
Extending the elbows raise the plate overhead.
Lower the plate behind the head, keeping the elbows high.
Raise the plate back over your head by extending the elbows.
Lower the plate back down to the starting position and repeat the exercise according to the training plan.