This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. What a tricep burner! Since it is so short I added it onto the end of another upper body workout that did not have any tricep isolation work (though plenty of compound exercises in which the triceps assisted), so my triceps were already warmed up. This completely fried my triceps. Caroline burns them out them immediately with 4 minutes of tricep push up variations. By the time you pick up dumbbells, my triceps were already super fatigued. Excellent finisher to add onto the end of any upper body workout. Since I am not posting this the same day I do it, I am curious to see how sore my triceps will be. **I did not suffer any DOMS in my triceps! I am surprised since I definitely expected some.**
This is a superset workout. You will do 2 exercises back to back, each for 50 seconds (100 seconds total) before you get a 20 second recovery. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
Superset Triceps is 12:20 minutes (this time does not include the optional 3:55 minute warm up) with a 1:45 minute stretch. Equipment: dumbbells and fitness mat. Caroline is using 7.5kg/16.5 pound dumbbells. The weights listed below are what I used.
- Skull crusher push ups (get into forearm plank with legs wide and hands together under face, in this position push up using hands so you are in straight arm plank with hands still together, lower back to forearms)
- Diamond cobra push up (lay on stomach, hands are together on mat beneath chest, pointer fingers and thumbs touch so both of your hands form a diamond shape, do cobra push ups in this position, pushing up torso while keeping legs and hips on the mat)
- 20 second rest
- Tricep push ups (push ups with hands directly under shoulders and arms kept close to sides)
- Tricep cobra push ups (the same concept as #2 except hands are directly beneath shoulders with arms kept close to sides)
- 20 second rest
- Diamond press (lay on back holding a DB in each hand, press DBs together over chest, push DBs to ceiling then lower keeping arms close to sides) (16.5# DBs)
- Tricep press (same basic position as #7, except DBs are not pressed together, palms face each other as you push DBs to ceiling and lower, keeping arms close to sides) (16.5# DBs)
- 20 second rest
- Overhead extension to mat (same as a skull crusher except bring DBs back further so they tap the floor just behind the head) (12# DBs)
- x1 dumbbell extension (same as #10 but holding one DB in both hands) (one 15# DB)
- 20 second rest
- Skull crushers (12# DBs)
- Repeat #13 but holding one DB in both hands (one 15# DB)
