I trained biceps in the morning, and came back to gym in the evening to work on the opposing muscle group; the triceps. This kind of training principle is called “Double-Split training”.
Training Day: 23th – Saturday, 19th February, 2011
Body Parts Trained: Triceps
Training Duration: 1.5 hr (Evening 6:30 pm)
Weather: Cold
Training Partner: None
Total Exercises: 7
Feeling before the workout: My Biceps were a little sore, but training the triceps would have helped.
Warming up
After some stretching, I did two sets of Military Presses, and one set of Behind-the-back Presses for Shoulder, with Barbell only. This was to make sure that my shoulders are warmed up before I start doing routine exercises for the triceps.
Triceps Exercises
Following are the exercises that I did to train my triceps:
Lying Triceps Extensions
Sets: 5 sets
Repetitions: 10 – 12 reps
Weight (Kg): B.B only
Super-setting with Dumbbell Pulls.
Dumbbell Pulls
Sets: 5 sets
Repetitions: 10 – 12 reps
Weight (Kg): First 3 sets with 4 Kg Dumbbell, 8 Kg with the next two.
Seated Barbell Presses
Sets: 3 -4 sets
Repetitions: 10 – 12 reps
Weight (Kg): B.B only
Cable Pressdowns
Sets: 3 sets
Repetitions: 8 – 12 reps
Weight (Kg): 2 plates for each set
Reverse Grip Cable Pulldowns
Sets: 3 sets
Repetitions: 8 – 12 reps
Weight (Kg): 1 – 2 plates
One-Arm Cable Pressdowns
Sets: 2 sets
Repetitions: 8 – 10 reps
Weight (Kg): 1 – 2 plates
Standing Barbell Presses
Sets: 1 set
Repetitions: 12 reps
Weight (Kg): B.B only
I did a couple of sets of Barbell Curls to get the triceps going.
My Calorie Intake
1 Bananas
500ml of Water during workout
1 protein+carbohydrate drink (M.J.)
My feeling after the workout
Since, triceps are a bigger muscle group, I did 15+ sets for this body part, and was satisfied with the pump I got from it.
Legend
B.B = Barbell
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