Men


TRICEPS
  • LEVEL 1
      Rope Overhead Ext.
         Standing 90deg to full Extension
         60lb x 30 reps
      Triangle Pushdown
         Lying on bench, Barbell
         80lb x 30 reps
      Reverse Extension
         Standing using cables and bar
         30lb x 30 reps
      Rope Pushdown
Standing using cables and triangle
70lb x 20 reps

10 minutes        5 minutes
Greg                 Drew
Blake                Tom
                        Jimmie
  • LEVEL 2
      Rope Overhead Ext.
         Standing 90deg to full Extension
         80lb x 50 reps
      Rope Pushdown
         Standing 90deg to full Extension
         50lb x 80 reps

    10 minutes
        5 minutes
    Mark                 Drew
    Marc                  Tom
    Blake
  • LEVEL 3
      Rope Pushdown
         Standing 90deg to full Extension
         80lb x 40 reps
      Skull Crushers
         Lying on bench, Barbell
         55lb x 40 reps
      Straight Arm Pulldown
         Standing using cables and bar
         80lb x 40 reps
      Triangle Pushdown
Standing using cables and triangle
80lb x 40 reps

10 minutes        5 minutes
                        Drew
Women


TRICEPS
  • LEVEL 1
      Rope Overhead Ext.
         Standing 90deg to full Extension
         30lb x 30 reps
      Triangle Pushdown
         Lying on bench, Barbell
         40lb x 30 reps
      Reverse Extension
         Standing using cables and bar
         10lb x 30 reps
      Rope Pushdown
Standing using cables and triangle
30lb x 20 reps

10 minutes        5 minutes
 Hernsy             Diane
 Melanie            Lindsay
                        Kerri
  • LEVEL 2
      Rope Overhead Ext.
         Standing 90deg to full Extension
         40lb x 50 reps
      Rope Pushdown
         Standing 90deg to full Extension
         30lb x 80 reps

    10 minutes
        5 minutes


  • LEVEL 3
      Rope Pushdown
         Standing 90deg to full Extension
         40lb x 40 reps
      Skull Crushers
         Lying on bench, Barbell
         30lb x 40 reps
      Straight Arm Pulldown
         Standing using cables and bar
         40lb x 40 reps
      Triangle Pushdown
Standing using cables and triangle
50lb x 40 reps

10 minutes        5 minutes
Lindsay
Cass
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