XSPORT FITNESS

Exercises	NOTES
1 EZ Bar Overhead Triceps Extension Reverse curl the bar to your chest and then press it straight overhead by extending your arms. Lower the bar behind you by bending your elbows to 90 degrees toward your shoulders, allowing the EZ-Bar to drop behind your head. Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight. Repeat for the desired number of repetitions.
2 Dumbbell Push Press 1. Stand holding a pair of dumbbells on the front of your shoulders with your elbows pointed down. 2. Dip down at the hips and knees. 3. Immediately explode back up, pressing the weights overhead by extending your hips without letting your knees collapse to the inside. 4. “Catch” the dumbbells overhead with your arms straight and hips and knees slightly bent. 5. Slowly lower the weights back to the starting position. 6. Continue for the remainder of the set. Be sure to: Initiate the movement with your legs. That is, do not push the weights with your arms until your hips are fully extended. You should feel it: Working your entire body.
3 Two-arm Standing Triceps Pressdown with Rope 1. Attach a rope to the high pulley of a cable machine. Grab the ends of the rope and stand facing the machine with your feet shoulder-width apart. 2. Push the rope downward until your elbows are fully extended. 3. Slowly return to the starting position. 4. Continue for the remainder of the set. 2-3 of 10 Sharon - 7.5 Jim 12.5 Be sure to: Stand tall with your torso stable and your shoulder blades pulled back and down throughout the movement. You should feel it: Working your triceps and shoulders.
4 Supported Tricep Kickback
5 Alternating-arm Shoulder Front Raise Stand with your feet straight and shoulder-width apart. Draw in the belly button. Hold a dumbbell in each hand with the arms at the side of the body. Raise your right arm up and away from the side of the body with the palms down to shoulder level. Do not shrug the shoulders or arch the back. Hold. Return the arm to the side of the body. Repeat with the other arm. Perform for the desired number of repetitions.
6 Bent-over Dumbbell Rear Fly with Neutral Grip Contract the shoulders, squeezing shoulder blades together and pull hands outward into T position. Prevent shoulders from shrugging and head protruding forward.
7 Push-up Only move within the range that is controllable. Reduce shoulder shrugging and keep the hips from dipping.

1

EZ Bar Overhead Triceps Extension

Reverse curl the bar to your chest and then press it straight overhead by extending your arms. Lower the bar behind you by bending your elbows to 90 degrees toward your shoulders, allowing the EZ-Bar to drop behind your head. Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight. Repeat for the desired number of repetitions.

2

Dumbbell Push Press

1. Stand holding a pair of dumbbells on the front of your shoulders with your elbows pointed down.
2. Dip down at the hips and knees.
3. Immediately explode back up, pressing the weights overhead by extending your hips without letting your knees collapse to the inside.
4. “Catch” the dumbbells overhead with your arms straight and hips and knees slightly bent.
5. Slowly lower the weights back to the starting position.
6. Continue for the remainder of the set.

Be sure to: Initiate the movement with your legs. That is, do not push the weights with your arms until your hips are fully extended.

You should feel it: Working your entire body.

3

Two-arm Standing Triceps Pressdown with Rope

1. Attach a rope to the high pulley of a cable machine. Grab the ends of the rope and stand facing the machine with your feet shoulder-width apart.
2. Push the rope downward until your elbows are fully extended.
3. Slowly return to the starting position.
4. Continue for the remainder of the set.

2-3 of 10
Sharon - 7.5 Jim 12.5

Be sure to: Stand tall with your torso stable and your shoulder blades pulled back and down throughout the movement.

You should feel it: Working your triceps and shoulders.

4

Supported Tricep Kickback

5

Alternating-arm Shoulder Front Raise

Stand with your feet straight and shoulder-width apart. Draw in the belly button. Hold a dumbbell in each hand with the arms at the side of the body. Raise your right arm up and away from the side of the body with the palms down to shoulder level. Do not shrug the shoulders or arch the back. Hold. Return the arm to the side of the body. Repeat with the other arm. Perform for the desired number of repetitions.

6

Bent-over Dumbbell Rear Fly with Neutral Grip

Contract the shoulders, squeezing shoulder blades together and pull hands outward into T position. Prevent shoulders from shrugging and head protruding forward.

7

Push-up

Only move within the range that is controllable. Reduce shoulder shrugging and keep the hips from dipping.

Triceps and Shoulders :P