triceps and arms

Def. do cardio AND weights! :-) I'm working on triceps too...I'm FINALLY seeing a little change, after about a month of doing triceps presses and push ups, etc...work em 2-3 times a week and you'll def. start to see the results...do about 3 sets of 15 reps, then increase the weight every other workout or so for faster results. :-)

well this is the latest upper body cirucit my trainer made for me. Some of these are on machines some are free weights and some body weight
Do each excercise for 1 minute (unless noted otherwise) no rest until done and then repeat, lighter weights since doing timed
1) Pushups
2) Planks rows w/ kickbacks using 8lb free weights (2 minutes)
3) Overhead extensions 20lbs free weight
4) Skull Crushers 30lbs using the z-bar
5) wide grip assisted pull ups
6) Bent over row 15lbs (1 min each arm)
7)Bicep curls 12lbs
8) Bicep curls (on machine) 45lbs
9) Seated rows (on machine) 40lbs
10) Lat Pulldown (on machine) 55lbs
11) High Row (on machine) 30lbs
12) Shoulder press (on machine) 20lbs Hold one arm at 90% angle, 1 min on each arm
13) Lateral Raise (on machine) 20lbs
14) Upright rows (cables) 20lbs
15) Around the worlds 8lbs free weights (hold free weights palms out at your sides, slight bend in elbow and raise in a circle above your head)

Rest 2 min and repeat.

Small barbells, start with 2lbs, work up to 5lbs.
(1) Lean forward, keep upper arm stationary and in line with body, press backward and up with the weight.
(2) Straighten arm, lift entire arm back with weight.
(3) Pull-ups

Tricep kickbacks are great, but you will not see results with 2lb weights. Definitely start with 5lb. My one year old can lift 2lbs easily!

Bump...I want to try that arm routine!