A Fitter You in 2022: Weeks 10 – 12

Ride the wave of momentum!

Chest, Triceps & Abs

Legs & Lower Back

Back, Biceps & Core

Routine

  • Perform each routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Chest, Triceps & Abs

Perform 8 controlled reps with higher resistance (8th rep should be challenging) and hold the final rep for 7 seconds.

  1. Chest Compression
  2. Tricep Cable Pushdown
  3. Lower Chest Compression
  4. Resisted Crunches
  5. Upper Chest Compression
  6. Left Resisted Crunches
  7. Side Chest Compressions
  8. Right Resisted Crunches
  9. Shoulder Presses
  10. Upper Chest Flys
  11. Reverse Grip Tricep Extension
  12. Thoracic Lunge Chest Compression

Legs & Low Back

Perform 12 controlled reps and hold the finPerform a 7 second isometric hold followed by 12 controlled reps.

  1. Lunges
  2. Calf Extensions
  3. Seated Deadlifts
  4. Leg Extensions / Curls
  5. Front Squats
  6. Hip Abductions
  7. Hip Adductions

Back, Biceps & Core

Perform 8 controlled reps with higher resistance (8th rep should be challenging) and hold the final rep for 7 seconds.

  1. Lat Pulldown
  2. Back Rows
  3. Face Pulls
  4. Reverse Flys
  5. Bicep Curls
  6. Cable Spreads
  7. Bicep Curls
  8. Lateral Raises
  9. Deadbugs
  10. Lunges Thoracic Cable Spreads

Search for Workouts

Workout Categories

Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

Unlocking the Power of Your Triceps: A Fast Tricep Workout for Maximum Results

, , , , , , , , , , , , , ,

When it comes to arm strength and definition, the triceps often don’t get the attention they deserve. Located on the back of your upper arm, the triceps are essential for both functional strength and aesthetic appeal. In this blog, we’ll dive into what triceps are, why they’re important, and how you can target them effectively with a fast tricep workout.

Bullworker X5 Pro Handle Removal

Bullworker X5 Pro Handle Removal

The X5 Pro was precisely designed so that if you are not pulling straight up, the force to the side can cause the pin to jam. Therefore, if you either grip the sides of the handle or directly in the center the handle comes off. It does not take much force so if you are forcing it, reposition your hand and try to pull straight up from the center.