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Jen Heward: 4 Week Training Series – Part 2 Triceps

Now we need to match those nice round shoulders with a pair of nice triceps! These tricep exercises are my favorite go-to moves that have really help shaped the back of my arms. Remember you need to gauge your weight according to your level of strength. I like my last 3 reps to be tough. If the current weight Im using doesn’t challenge me on those last 3 reps then I will increase weight. Heavier the weight the more muscle means less fat in that area. The more muscle you have, the more calories your body consumes (burns through for energy). If it is a body weight exercise, my suggestion to get the extra burn, is to slow the reps down. Keeping the muscle under constant contraction (time under tension). Even pause at the hardest part of your rep for 1-2 sec before coming back to your starting point of that exercise.


jen-heward-menu-trainer-11


supplements
1 scoop Nutrishop ForzaOne BCAA Intra-Workout (20 min into workout)
1/2-1 scoop Nutrishop ForzaOne Karbolyn X-R3 Intra-Workout (Liquid carbs for boost of energy, 20 min into workout)
Stance Men or Women’s Thermo (Fat burner) 30 min prior to workout


*Available at www.jen.stancesupplements.com


nutrition-tips
Adjust amount according to your goals and needs
Protein Source 1 hour prior to workout
Carb Source Immediately Pre Training
Whey Protein Shake immediately Post Training
*Optional Carb Source Post Training (based of needs and goals)


the-workout


Exercise 1 – Angled Tricep Push Up (off bench or bar) 3×12
Exercise 2 – Dumbbell Pull Over 3×15
Exercise 3 – Dumbbell Skull Crusher (forearms only move) 3×15
Exercise 4 – Cable Overhead Tricep Extension 3×15
Exercise 5 – Single Arm Tricep Side Extension (arm should be raised parallel to shoulders, forearm extend out) 3×15 Each Arm

jen-heward

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