Jersey Shore Workout: Kick Boxing Cross Training





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Uploaded on Jun 20, 2011

Jersey Shore Workout: Kick Boxing Cross Training
Cutting Edge Workouts
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Triceps comprise sixty percent of our arm muscles. They cover the back of the upper arms. A lot of people disregard their triceps but it is important to workout these muscles to achieve more definition in the upper arms.
The triceps are not as easy to workout as the biceps. They take more time to be chiseled because it is difficult to flex this muscle. The exercise routine for this muscle is the exact opposite of biceps exercises. For well-defined arms, here are triceps workouts:
Description: Bicep tricep workout. The bicep and tricep workout is designed to train your bicep and tricep muscles to failure once per week. You should wait at least 2 days after this workout before you train your back/chest.
The workout: Biceps:
Standing barbell curl 5x8-10
Concentration curl 3x8
Preacher curl 4x10
Dumbell curl on incline bench 3x10
Reverse grip EZ bar curl 3x10
Close grip bench press 4x8-12
Lying tricep extension (skullcrushers) 4x8-10
Tricep dips 3xfailure
One arm tricep extension (dumbell) 3x8
One arm push down 3x8

Recommendations for the bicep tricep workout:

Wait at least 2 days before training your chest or back (preferably do the bicep tricep workout before the weekend)
To shock your muscles, change the exercise order weekly. ie: triceps first 1 week/biceps first the next week
Every second week superset the first 2 exercises in each muscle group


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