FIRM UP YOUR TRICEPS

FIRM UP YOUR TRICEPS

The back part of the arm or triceps is one of the biggest problem spots for most women, but it doesn’t have to be. With these three exercises, a dumbbell and a bench/chair, in just four weeks you will begin to see and feel the jiggle in your arms firm up to become a solid foundation of muscle.

Dumbbell Kickbacks



1. Kneel or Stand over a bench/chair with one arm supporting your body and the dumbbell in the other hand with your arm bent at a 90 degree angle. Make sure your upper arm is parallel to the floor
2. Extend the dumbbell behind your head until your arm is straight
3. While keeping the arm parallel, squeeze your triceps for a count of 2 then control the weight back down

TIPS
· Keep your elbow close to your body during the movement and ensure your back is straight
· You can twist the weight at the top of the movement, for more of a challenge
· Increase the weight each time you do the workout


One Arm Behind the Head Dumbbell Press



1. Stand and hold the dumbbell in one hand and hold it behind your head.
2. Make sure your arm are at a 90 degree angle
3. Press the weight overhead until your arm is fully straight
4. Squeeze your triceps for a count of 2 then control the weight back to the starting position

TIPS
· Keep the elbow as close to your head as possible to ensure the focus is on the triceps
· Keep your body straight and tuck in your abs to engage the core
· Increase the weight each time you do the workout


Bench Dips



1. Sit on a bench or chair, grasping it on either side of your thighs.
2. Support your weight a walk your feet away from the bench until they are straight.
3. Lower your body until your arms are parallel to the floor
4. Push up until your arms are fully extended and squeeze for a count of 2 then return to the starting position

TIPS
· Do not let your butt touch the ground at the bottom of the movement
· Grab another bench and put your feet up off the ground, to really give your triceps a workout

Funk Firm It Up - Triceps Workout
1. Dumbbell Kickbacks – 3 sets of 15 reps
2. One Arm Behind the Neck Dumbbell Press - 3 sets of 15 reps
3. Bench Dips - 3 sets of 10 reps

Perform this workout 1-2 times per week for 4 weeks, with at least 48 hours rest in between your workouts and you will add strength and get that hard to achieve firm horseshoe on the back of your arm.

Funk Roberts
Don’t Rush the Beat

FUNK’S FANTASTIC WORKOUTS

I have assembled an onslaught of my favourite workouts that focus on each body part. Include one or all of these workouts in to your regimin to help reach your fitness goals.

ABS – FUNK 50
3 Giant Sets
Lying Reverse Crunch -10 reps
Funky Frog Crunch -10 reps
Oblique Crossover Crunches to the right -10 reps
Oblique Crossover Crunches to the left -10 reps
Bicycle Exercise -10 reps

SHOULDERS – CRAZY 28’s
3 Giant Set
Side Lateral Raises – 7 reps
Front Raises – 7 reps
Upright Rows – 7 reps
Bent Over Lateral Raises – 7 reps

BICEPS - BICEPS BOMB
Incline Dumbbell Curl – 3 sets of 10 -12 reps
Standing Barbell Curl – 3 sets of 10 -12 reps
Preacher Curl (dumbbells or barbell) – 2 sets of 10 reps
Dumbbell Curls 21’s – 3 sets of 21 reps
Forearm Wrist Curls – 3 sets 15 reps

TRICEPS – TRIED, TESTED AND TRUE
Lying Barbell French Press – 3 sets of 10 reps
Triceps Press-downs - 3 sets of 10 reps
Triceps Dumbbell Kickbacks - 3 sets of 10 reps
Triceps Dips -Do 3 sets to failure

BACK - BACK BLAST
One Arm Dumbbell Bent Over Row - 3 sets of 10 reps
Seated Cable Row - 3 sets of 10 reps
Seated Front Pulldowns - 3 sets of 10 reps
Pull-ups - 3 sets to failure

CHEST - CHEST CRUSHER
Incline Bench Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 12 reps
Flat Dumbbell Press - 3 sets of 10 reps
Cable Cross Over - 3 sets of 12
Dips - 3 sets of 10 to failure

LEGS – SUPER LEGS
Squats - 4 sets of 8- 15 reps
Lunges - 3 sets of 10 reps per leg
Leg Extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Calf Raises – 3 sets 20 reps

Funk Roberts
Don't Rush the Beat
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ARM YOURSELF WITH THESE EXERCISES FOR SEXY ARMS

Ladies, with spring here and the warm weather around the corner, sculpting your triceps and biceps are essential to looking great in those sleeveless shirts and dresses. Training using supersets are a great way to achieve the toned look.

Supersets are completing two exercises back to back. With this routine you will do one bicep exercise followed by a triceps exercise. You will want to perform high reps with very little break between supersets.

Make sure to also add a balanced diet, supplementation and cardio to help burn the unwanted fat. Include this routine in your workout and watch those arms go from Blah to Beautiful.

SUPERSET 1
Triceps Pushdowns 3 sets of 15,12,10 reps
Standing Barbell Curl 3 sets of 15,12,10 reps

SUPERSET 2
Lying French Press 3 sets of 15,12,10 reps
Seated Dumbbell Curls 3 sets of 15,12,10 reps

SUPERSET 3
Concentration Curl 3 sets of 15,12,10 reps
Dumbbell Kickbacks 3 sets of 15,12,10 reps

Funk Roberts

Don't Rush the Beat

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Parallel Dips

The parallel dip could be my all time favourite exercise. ALL TIME!

I remember going to a Fitness Expo in Toronto, where they had a Dip Contest. The person who could muster up the most dips would win prizes from a supplement company. I knew 3 weeks ahead of time about this, so I trained. Up to that point, I could only perform about 25 dips max. Every day for 3 weeks I dipped after my workouts.

Finally it was Expo day. When I entered, I dashed to the booth that housed the Dip Contest.
Now up to this point, the record was 29, keep in mind it was Friday evening. The attendant had me jump onto the bars and away I went.

He counted. One, two, three, four, twenty-seven, twenty-eight, twenty-nine, thirty. “You have the record now” he said. Forty, fifty, sixty, sixty eight…sixty nine…SEVENTY! I performed 70 dips in a row. That’s right 70. The look on everyone’s face was of amazement… “Are you serious, you didn’t just do seventy dips?” He said.

That was 3 weeks of dips after every workout, just to win a t-shirt, gym bag and water bottle
But for me it was more than that. It was the satisfaction of setting a goal and overachieving. Also without really noticing, my arms were bigger and I had more strength.

When you train and have a goal, it is amazing what other nuggets come out of it. Things you don’t even think of start to surface. You may be training to lose weight, and with doing a program you also gain muscle definition and better heart cardio.

The parallel dip works the bottom edge of the pecs and gives size on the triceps. With this exercise you want to prop up on the dipping bars and then slowly lower yourself to a point where your arms are at 90 angles. You then explode back up, all the time keeping your breathing on pace with the movement. Inhale on the way down, exhale on the way up. Try to blast out 5-10 without the assist. You will soon see that after practice, because that is what it is, you will be able to blast out 15-20.

The key is no matter what you do, when dips are preformed before or after every workout, you will see an improvement in all of your workouts.

Funk Roberts
Don’t Rush the Beat

TRIed, Tested and True

TRIed Tested and True!
If there is one body part both women and men can benefit from building, it’s the triceps. Since it’s the largest muscle in the arm, building it can give men “THE BEACH IS OVER THERE ARMS” and for women, it can harden up the ole flabbiness under the biceps.

Me, I don’t really have a specific routine as much as I have a philosophy. Train to get that Phenomenal Pump and feel my triceps swell up to their max with new mass and hardness. You all know what I’m talking about.

I’m not one to waste my reps. If any of you have ever pumped up anything…your bike tires when you were a kid, or an air hammer compactor during your summer construction job, then you know the satisfying feeling of building that pressure to the point where it is full, solid and ready to burst…that’s the sensation I need in my muscles.

For triceps I usually choose 4 exercises and hit them one set at a time.

1. Lying Barbell French Press (pictured above)
I start my routine with this mass building exercise. Lie on a flat bench with a narrow grip on the barbell. Hold the barbell over your face with arms extended. Slowly lower bar by bending elbows and bring the bar to the top of the forehead. Then BLAST up to the starting position and immediately start lowering bar back to the forehead, keeping the tension on the Tri’s. I do 4 sets of 10 reps focusing on keeping the tension on the muscle.

2. Triceps Pressdowns

This is the second exercise in this routine. These can be done with a straight or bent bar on an upper pulley, such as a Lat machine or one side of a Cable Crossover machine. Stand with your feed directly under the bar and take one small step back. Use an overhand grip (palms down) and keep your upper arms tight to your sides. Press the bar down until your arms lock out at the bottom, then let back up slowly. The motion is the opposite of a biceps curl. One key to this exercise is to roll your shoulders back and stick your chest out and FEEL the muscle pump.
3 sets of 10 reps will be fine.

3. Triceps Dumbbell Kickbacks (pictured above)

I see so many people not performing this exercise to its full potential. I love this one and can blame this for the great definition in my triceps. Kneel over bench with arm supporting body. Grasp a dumbbell. Position upper arm parallel to floor, I even bring the elbow nice and high so that I ensure to get that burn and pump feeling. Extend your arm until it is straight. Return and repeat. Make sure to alternate arms then a quick rest (20 seconds) Do 3 sets of 10 reps each arm for maximum pump. I don’t go very heavy here, in fact I use very light weights and make sure I perform them nice and slow.

4. Triceps Dips

Mmmmmmm, my all time favourite triceps exercise. As a side, I do not just limit this exercise to my arm workout. Nope, I usually finish every workout, be it Back and Shoulders, Legs, Chest, whatever, with this Pump Master. Jump on the dip machine with both arms extended straight, then lower your body til your elbows are at a 90 degree angle and blast back to the starting position. Do 3 sets to failure and this will ensure that your Tri’s will be ready to burst.

Well that’s a typical Funk Roberts triceps workout. Remember focus on the pump, keep the shoulders back and the chest out, make sure there is constant tension on the triceps while doing the exercises and very little rest in between sets (20sec – 1 min). Follow this and that flat tire will be pumped up and ready for action.

Funk Roberts

Don't Rush the Beat!

(pictures taken at System Fitness)

Exercise of the Week - Superset Bi's and Tri's

Superset: Standing Dumbbell Curl and Triceps Pressdowns

Are you looking to change up you arm workout and gain some valuable definition? Well Supersetting is the workout for you. What are Supersets you ask?

Supersetting is doing two different exercises back to back without stopping for rest. There are a number of benefits to supersetting.
1. Shocks your body by doing a different type of workout
2. Can get you out of the boring training rut, by doing something different
3. If your short in time, this is great way to maximize your workout
4. Add some muscle mass to your body
5. It gives you more of an aerobic exercise, which can help burn more fat

When supersetting, I always do so with antagonizing muscle groups, or push-pull groups. For example, perform Biceps/Triceps, Back/Chest and Quads/Hamstrings.

This week’s exercise is part of my Biceps and Triceps superset workout.
I usually perform this second in my set of exercises. Start with 10 reps of Standing Dumbbell Curls, ensuring that your shoulders are back, chest out and squeeze at the top of the movement. After you finish you last rep, move to the Pressdown machine and blast through 10 reps of Tricep Pressdowns once again keeping the shoulders back, chest out and squeeze at the bottom of the movement. Do 3 sets of this and rest assures you will see the definition take over your arm.

Funk Roberts
Don’t Rush the Beat!