Don’t the majority of us workout for the physical results you see in the mirror. In this often superficial world, let’s face it, that can be a real motivating factor in keeping you consistent with your workouts and amount of effort you put forth. Form is key, so no sacrificing form when I talk about super sets aka chasing. Now, maybe you are more familiar with the word chase in the form of running after someone or chasing a shot of alcohol with wine or beer. That’s not the kind we are talking about. In fact the more of the drinking you do the less your muscles may show. Totally not worth back-stepping when you put all that effort into your workouts. Maybe you are laughing as you are reading this as maybe for you there are no workouts at this time or you are just showing up and doing the same exercises and intensity each week and wonder why you aren’t getting results.
Seeing tone in your arms can make you feel more confident to wear tighter clothes, sleeveless or even shirtless for swim time or wild nights.
These two triceps exercises are a great way to introduce you to supersets. Simply go from one exercise to the other without taking a break. I do mean NO break. Get right to it. Have it set up and ready to go.
Tricep French Press with 2 Dumbbells. Hinge at the elbows! Try aiming for one end of the dumbbells to lightly graze the top of your shoulder. Keep the elbows in. Keep the weight light at first for good form. You can do one arm at a time or be efficient and do double. Aim for 12-15 reps or if you are going heavy then 8-10 reps. 3 sets are best. Do legs or core not involving the arms in between the paired exercises. A rest between the sets could be 1-3 minutes depending on your goals and supplement regimen (meaning if you use the right kind of amino acids to keep away fatigue and help you recover faster).
Full with legs straight.
Keep elbows in!
Do as many as you can or at least 15-20 reps.
Here’s a bent leg version with or without a weight plate or medicine ball in your lap for added resistance. If using a weight, go for as many as you can – ditch the weight and keep going.
Do a little Tricep overhead 5-10 second stretch post each superset or give it a quick self massage to help flush out the burn of the lactic acid.
HAPPY TONING / LIFTING / RESISTANCE TRAINING
Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Owner/Dir. of Training