1Reverse Triceps Bench Press
2Dumbbell Bicep Curl with Rotation
3One-Arm Dumbbell Triceps Extension
4Preacher Barbell Curl
5One-Arm Dumbbell Wrist Curl Over a Bench
- Recommended number of laps
- Repeat all steps once.
Take 60 seconds pauses between steps.
- Workout duration
- This workout should take about 40 minutes to complete it.
- Workout info
- Try this interesting workout at your gym.
- Workout description
- Medium, male workout for the gym.
Reverse Triceps Bench Press
3 series 15 repeats with 60 second pauses 40-60% of max
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor.
Lower the bar slowly until you feel the bar on your middle chest. Pause for a second.
Bring the bar back to the starting position and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.