Posted December 5th, 2012 under Workout & Exercises
Exercise Pyramid Superset Bent over Rows w Tricep Pushups
Tags: Exercise Pyramid Superset Bent over Rows w Tricep Pushups, bootcamp, personal training, boot camp, health and wellness, fitness and nutrition
Supersets are a great time-saving method to fit in your resistance training exercises when you are short on time. Supersets means you are working two opposing muscle groups back-to-back without rest in between each set. The idea is that each muscle group actually receives a short rest & recovery while you are working the other opposing group. This method also adds a cardio effect to your training!
(This combination of exercises is taken from Shaun T's Insanity Asylum Strength Workout).
Pyramid Superset: The idea is to build up the number of reps with each set. First, perform 1 bent-over row, bend down, drop weights, and perform 1 tricep push-up. Pop up into standing position, perform 2 bent-over rows, then 2 tricep push-ups. Repeat this progression until you reach 8 bent-over rows, 8 tricep push-ups, or the max that you can do.
Bent Over Row:
Step 1: Stand with your feet shoulder width apart, your knees bent & dumbbell in each hand. Lean forward at a 45 degree angle.
Step 2: Raise your arms upward and bend your elbows, bringing the dumbbells up toward your abdomen.
Step 3: Rotate your palms inward as you lift. Return to starting position & repeat.
Step 1: Begin on the floor with your arms extended beneath your shoulders, your legs straight behind you,& your heels pointing toward the ceiling.
Step 2: Bend your elbows & perform a pushup, keeping your elbows bent back at a 45 degree angle to your body. Keep body as straight as possible.
TRICEP PUSHUP W/DUMBBELLS:
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