Triceps Routine for Women

Smart Fit

This routine is designed to be done with few equipment, the goal is to make it possible to perform from home or for people who have little time to work out. The equipment we will need for this type of training are only bands, dumbbells, ankle weights, and body weight. This training program will consist of three stages divided into warm-up, central phase, and recovery phase. A 5-minute warm-up will be started. The central phase will consist of two blocks of 3 exercises, with four rounds each (sets), having a micro-pause at the end of each round of 90 to 120 seconds, and also taking into account a micro-pause of a maximum of 10 seconds in the transition from one exercise to another. At the end of each block, a macro-pause of a maximum of 3 minutes for recovery, the recovery phase will consist of approximately 10 minutes.

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WARM-UP: will consist of performing jumping jacks (jumping with legs apart) at a moderate speed aiming for adequate joint lubrication and raising body temperature. CENTRAL PHASE (FIRST BLOCK): three exercises for the triceps area will be performed 1. One-arm overhead dumbbell extension standing 15 repetitions 2. Bench dips 15 repetitions 3. Simultaneous elbow extension with band leaning back (donkey kick) 15 repetitions
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CENTRAL PHASE (SECOND BLOCK): three exercises for the triceps area will be performed 1. French press with dumbbells 15 repetitions 2. Two-arm overhead extension 15 repetitions
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RECOVERY PHASE: will consist of stretching the muscle groups of the lower body as well as the upper body, each of these will be performed actively, meaning that the muscle will not be elongated with any type of support. Each stretch will last from 7 to 12 seconds. THIS TYPE OF TRAINING CAN BE PROGRESSED BY USING THE FOLLOWING VARIANTS: EXECUTION TIME, INCREASE IN REPETITIONS, WEIGHT OR RESISTANCE (IF USING BANDS) AS WELL AS DECREASE IN REST TIMES.