MTRW Focus: Bi’s anf tri’s in balance

Happy Friday. Today’s MTRW focus is bi’s and tri’s. Did you know that our triceps is the biggest muscle in the upper arm – it takes about 65%-70% of the surface, look at it next time you workout. But unfortunately, it is so  much more neglected then biceps.  Well, today we will be on our way to balance them out. Also, you can find description for the exercise marked with an asterisks at the end of the workout. Enjoy.

Warm up for 5-10 min.

Perform each exercise in s superset back-to-back, 4 sets of each superset exercise.

Superset 1:

  • Triceps push-ups (max reps)
  • Crabby Patty* – 1min

Superset 2:

  • High-pulley triceps extension – 15 reps
  • Jumping Jacks – 1min

Superset 3:

  • Assisted Dips – 10 reps
  • X pattern boxing hops – 1min

Superset 4:

  • Chin-up & leg raises (max reps)
  • Bench step ups – 1min

Superset 5:

  • Assisted chin-ups – 15 reps
  • Plank knee to elbow touch*- 1min

Superset 6:

  • Standing dumbbell bicep curls – 15 reps
  • High knees – 1min

Abs Bonus Round: 3 sets x 25 reps

Bench leg raises & leg ups

Exercise Breakdown:

Crabby Patty: Start on a floor in a table position, inhale, engage your abs, bring your right hand up while squeezing your glute bring your left foot to meet the right hand. Exhale. Bring you right hand and left foot down to the floor. Repeat on the other side. Think of a bridge when you try to bring your leg up to meet your hand.

Plank knee to elbow touch: Start in a plank position, engage your core and glutes.  Inhale shift your weight to your right arm and right leg, exhale and bring your left hand to the side while simultaneously bringing your left leg to meet the left elbow.  Return to the starting position. Repeat on the other side. This exercise is similar to a side crunch but instead of being on your side you start from a plank position.

Do not forget to stretch and have your shake to fuel those muscles.

I hope you ejoyed this post. Have a great day.

Svetlana

2 thoughts

    1. Glad to hear that. Come back for more. In spring I will also start posting workout videos with details on how to do each exercise.

      Have a great day.
      Svetlana
      Esse Libere Fitness – Free To Be Fit