Tricep Workout Routine:
Dumbell Seated Overhead Tricep Extension
Do this whilst sat down, your back will be better supported.
Choose a dumbell that is not too light and not too heavy, it should be heavy enough to push you, but not so heavy that you can barely manage 3 reps.
Hold the Dumbell above your head like so, in the image below:
From the starting position, your arms should be fully extended and your elbows inwards.
Slowly lower the dumbell behind your head to the Maximum that you can go (as low as possible) Hold it for about one second, then return back to your fully extended starting point.
Do this for 3 sets of 12 reps…or to failure.
Remember, the longer you can hold it low behind your head the better, I said to hold it for one second, but try 2 seconds.
The longer you hold it, the harder it will be.
This is my favorite Tricep Workout.
Chest Workout Routine
The Cable Crossover.
If you want simultaneously workout multiple upper body muscle groups including your chest , then the Cable Crossover is a Fantastic Chest Workout Routine that should be built into your workout Schedule.
To start, you should be stood exactly dead center between two D Cable Pulleys.
You need to use the Overhand Grip to Grip the Handles or you’ll risk slipping and injury.
Your body should be at approximately a 45 degree angle.
Keep your wrists straight and your elbows bent, firmly pull the cables down to line up with your shoulder area.
Then, you need to SLOWLY pull the cables down to around about your lower waist area, hold for 2 seconds and return to the starting position.