hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a muscle building arms workout this routine is broken up into two parts in part one we’re going to blast your biceps and in part two we’re going to absolutely crush those triceps and this workout will also be using multiple muscle building techniques that will require you to have at least two pairs of dumbbells one lighter and one heavier pair of dumbbells so you can switch up the weight as needed the only other equipment you’ll need is either a chair a box or a step let’s get started [Music] [Music] we’re going to start off with a set of bent over spider curls so we’re going to choose away it’s a little bit on the heavier side we’re bending over performing a nice concentrated curl we’re going to four sets of eight repetitions on this one so go ahead and bend over feet are shoulder-width and over on that 45 degree angle with those palms hang forward arms straight down now curl all the way up to your shoulders and slow and controlled on the way back down making sure to breathe throughout all about that control on this one palms stay up making sure to control that eccentric portion of the lift as well don’t just allow them to fly back down and if you chose a weight that doesn’t allow you to stay under control no big deal just lighten the load a little bit last one right here nice and control good okay go ahead set those weights down we’ve got about a 15-second break and they’re getting right back into it so throughout the course of today’s workout we’re going to mixing up the weights as we go make sure that you’re choosing weights that challenge you but at the same time allow you to use proper form alright let’s pick up those weights for that next one next set of eight again keep that back straight core tight on this one all the way up all the way down those arms that upper arm try your best keep the upper arm straight up and down perpendicular to the ground and bring those palms all the way up to your shoulders getting a maximum contraction making sure to breathe two more stay under control nice and last one right there nice work all right go down two to go they also fill this in my back side as well well yeah when you’re holding yourself and you’re using your lower body for foundation you’re gonna feel out there too it’s okay we’ll call that a little bit extra credit hey I like it I like extra credit no well there you go nothing wrong with that all right here we are third set let’s get into it guys those weights back up right into it concentrate and let’s begin nice full range of motion all the way up all the way down throughout the course of today’s workout I really want you to focus on what brought you here today to begin with what is it what motivates you what drives you why are you working out and that’s going to be the thing that gets you through this workout because without that why last one here it gets harder to finish ah nice okay just one more of this first set of spider curls this one can also be performed with an EZ bar if you have access to it high shaking those arms lose already starting to feel a little pom oh nothing wrong with that is why I didn’t go to too heavy when we got look long workout ahead of you okay look at this glass set of these spider curls and make sure you use those legs help pick up the dumbbells alright let’s hit it last set again nice and under control full range of motion keep that back straight on this one nice really control that eccentric lowering phase no swinging on this one just stay under control good you got it mark almost there stay tough and last one here we go squeeze those biceps up at the top nice job next we’re going to do a killer superset we’re going to go back and forth between a wide grip curl and a reverse curl plus wrist curl so we’re going to do a set of 12 a set of 10 and a set of 8 working up in weight as we go so starting with your lighter weight doing the wide grip curl so on this one really we’re just pretending like we’re holding onto a barbell with a wide grip on that curl so we’re doing 12 repetitions all the way up and all the way down keeping those wrists nice and straight full range of motion all the way up and all the way down again this is going to be your lightest weight of the three we’re going to go back and forth between these two moves and if you do have access to a barbell feel free to grab it and grab it with a wide grip good posture shoulders are back on this one core stays nice and tight got three more little bend in those knees all the way up all the way down squeezing those biceps up at the top last one is right here and done good okay you can go ahead and set those down next move it into that reverse curl so it’s palms are facing down elbows are in get to the elbows or 90-degree angle and then curl with the wrist complete the curl and all the way back down again set at 12 so a little lighter on this one work up and weight as we go alright next step palms are down elbows are in so come up into those elbows hit a 90 pearl wrist complete the curl and then finish one of our goals and today’s workout is to hit both bicep heads as well as the forearms none of these muscles are getting left behind in this one again stand nice and under control we’re really hitting an ice and Master isometric contraction once those elbows hit that 90 degree angle just force it hold that position for a moment while we hit that wrist curl again nice and under control not a race on this one today and this muscle building workout good the own that burn start to kick in alright that’s how we know it’s working it’s just that lactic acid and our my muscle fuel that our muscles use is going to push past that burn last one I’m using a five pounder and and she’s feeling it yeah this really burns so so going to set that weight down we have our next set of 10 repetitions so move up and wait any weight anywhere between 5 to 20% you choose what is right for you and again I’m moving back into those wide grip curls alright let’s get started here and three two one alright nice wide grip control that eccentric portion on the way down making sure to keep breathing good squeeze those biceps up at the top control that negative portion don’t just allow the dumbbell to flop back down halfway through good you got it one wrap into the next every rep getting just that much closer to your goal focus on it would you come here for today kill those biceps building my rep here it is nice and controlled last one squeeze and down alright shake those arms loose it’s a quick break moving back into that reverse Plus wrist curl another set of 10 adjust your weight accordingly let’s get it started here and in five four three two one all right palms are down get that wrist curl in nice full range of motion you always tell where your weaknesses are because it gets so much tougher even when you’re using the same weight and that’s alright because that means we’re working on it now to make sure we attack those weaknesses not avoid them not going to get me stronger by avoiding them that’s for sure on this one it’s very important to keep those wrists nice and straight we don’t want spaghetti wrist as you come up on this one good one wrap into the next you got it making sure to breathe and control that negative lowering phase you have two more guys right through that burn guys wait through it we’re burning to come on you got it we can feel it working ah nice last one here it is here it is get after it boom and finish strong good all right and that was terrible and terrible and amazing at the same time take those arms boost they have just one last set and they’re super set going back to those wide grip curls this time just for eight repetitions so this time feel free to bump that weight up don’t be afraid to go heavy do you want the want to build some muscle you gotta use some real way true here we are okay last set eight on these wide grip curls let’s get it three two one nice and controlled good again pretending like you’re holding onto a barbell on this once will affect your grip right so you’re going to keep those wrists nice and straight pretty much helps it focus on keeping those pinkies up and curled in and not like not allowing your grip to change yeah control the way down and the way up you got it one wrap into the next come on grind through it guys almost there and you have your last one coming up right here last one make it count nice and control and the way down whoo all right feeling good feeling good come on guys get that energy oh yeah just one more in this superset of the reverse curl plus wrist curl again it’s a set of eight going up and wait on this one maxing it out doing what you can use my power blocks for this one I love these power blocks are adjustable dumbbells not allow you to get a lot of different weights in and small amount of space there’s a link available in the video description if you want to check these out alright let’s get it last set of eight and palms are down boom curl and finish strong there it is one of the next she feels elbows in on this one wrist a nice tight and lot complete that wrist curl and everyone trying your best not to swing I know Haziq your arms get tired halfway it definitely becomes more tempting you use momentum just grind through it finish however you got to finish it right here come on what did you come here for guys what is it what’s your goal what are you working on Gilmore here it is almost there homestretch on this super set last one boom here it is finish strong ah control the way down nice work good job continuing on to the next superset we’re going to be alternating between forearms biceps twists followed by a kneeling hammer curl so again we’re going to be doing sets of twelve ten and eight starting with our lightest weight for the first set of twelve and working our way out working our way up so we have those palms facing forward go ahead and curl up until those elbows get to a 90 degree angle curl those pinkies and then all the way in throw them back out and then complete the curl control all the way down so again up to a 90 pinkies curl in back out complete the curl all under control three this one is a great time under tension move and we’re talking muscle building techniques for the biceps all about that time under tension and this really accomplishes that good making sure to breathe throughout stay focused concentrate on every little part of this move hit everyone again eliminating any momentum a nice full range of motion it’s 12 reps on this first one good you got it one into the next come on you’re a machine you could do this all day long keep grinding them out right here guys you guys you have two more almost their whole range of motion okay let’s hit that last one boom pinkies in back and up good okay so for the next one we’re doing that kneeling hammer curl so should be able to go probably a little bit heavier on this one so we’ll go onto our knees and the purpose of coming to our knees on this is it really eliminates the temptation to use momentum and to swing back on this one and the knees it’s a lot harder to cheat basically right so good posture on this one palms facing one another just bring those biceps I’m sorry those dumbbells up to your shoulders and control the way back down again twelve reps on this one nice and under control keep good posture I’m not popping them up right but instead keeping it under control you got it one wrap into the next you’ll knows biceps grow with every rep getting there come on getting closer to that goal with every rep everything you want is at the top of that staircase and with every rep or climbing one stair up one at a time come on no elevator up to that goal no elevator my guys just got to put in the work right here and last one last one control all right very good set those dumbbells down check out the arms next set set of ten for each again moving back into those forearm bicep twists check those arms out not much of a break here we are five seconds getting ready to go it’s show time all right arms are up right into it whoo these ones with the wrist twisting are not my friend today they work do it as one into the next all right working on our weaknesses today a little bit stronger rep by Rep fighting through that barn remember you don’t have to listen to that burn that lactic acid kicks in it’s all about that mental toughness that was the halfway point just pushing past here it is push past that that burn you got it one into the next guys almost there come on right through it but focus on what brought you here today to begin with team or whatever it may be come on almost there I’ll burn into last one right here last one finish strong oh nice work nice I like it all right I’m gonna move up and wait for these hammer curls on this next one to choose that weight that’s appropriate for you again don’t be afraid to go a little heavier on these hammer curls your hammer curl should be a little bit stronger of a movement than let’s say the forearm twist or some of the other moves we’re doing today back down to the knees here we are for 10 reps you ready come on let’s go let’s go has to try bear yeah let’s start 1 to 10 reps 1 into the next control you got it that’s the name of the game today that’s it nice and controlled one wrap into the next feel it working here we are come on there it is halfway good form no swing spike through that burn you got it come on getting stronger every rep what you got let’s see it right here nice almost there and last one then it’s strong all right just one more set of each of these again we have a last set of eight of the forearm coming tomorrow feel free grab what you need this one’s my last set of hammer curls whoo she’s going up heavy here we go all right there again these little rest periods are totally necessary if you’ve been doing some of our other workouts you use the faster pace sorry but we need these longer rest periods so that your butt muscles can recover from body building muscle building techniques that’s true okay that being said it is time to go though all right here we are curl up twist and finish the set is eight repetitions last at ease and then no more come on and it’s just that strong you got it again fighting past that burn learning to love that burn because when you feel that burn you know that it’s working halfway point that burn is the feeling of change change doesn’t happen without being challenged muscles are being challenged right now come on you have two more guys you can do it there were easy everybody be fit but they’re not last one right here come on whoo all right doing good feeling good again my kind of push the weight a little bit here on my last set of hammers encourage you to do the same last set of eight repetition a couple deep breaths shake those arms out getting into position and again it’s eight reps starting at five four three two one zero let’s hit it right here didn’t say it would be easy but it will be worth it but in that work day after day just get mad much closer to your goals come on bones under control you got it squeeze more biceps up the top almost there fights last line fight fight fight ha nice for fighting there with you alright we’re finishing up with a burnout round we’re going to do zapman curls which is palms up on the way up and down on the way down we’re not going to count any reps but we’re going to do 60 seconds we’re going to start off with the highest weight that you can perform four to five repetitions if you don’t have a heavy enough way for that that’s okay just use the highest weight that you have and as soon as you can’t complete any more set that weight to the side immediately pick up your next lowest weight and keep grinding a mouth look at all 62 the full 60 seconds so again not counting any reps just boom boom boom boom boom so we have our heaviest weight here ready to go we can perform and we’re going to burn it out with you we’re going to burn it out with you all right palms are up on the way up and then they’re down on the way down we got 30 set I’m sorry 60 seconds starting in three two warm arms up at the top with those wrists over and down again get as many repetitions as you can in this 60 second time period just a complete burnout set giving it everything you got on this one three one into the next when you can’t complete anymore go ahead and set that weight down and move on to your next lowest weight and keep moving good come on everything you got on this one one right into the next come on getting as many reps in as you can so all mentalness burn out round come on keep it moving let’s go about halfway through guys to stay focused on what brought you here today to begin with using the best form you can come on let’s go we’re yeah has bit Drive we’re yeah come on thousands maybe millions of as at home doing the same workout you know that same burn you are just give it everything you got no holding back come on let’s go one right in the next there come on alright guys about ten more seconds that’s ten seconds you got it go go go go go go go go come on finish strong finish strong let’s go four five four three two one zero and done all right we’re going to get started with four sets of eight of a diamond push up so this push up really concentrates on those triceps really isolates them we’re going to put our hands in a diamond position nice and close together Claudia’s going to do this one from your knees I’m going to do this one on my feet but you could also do this one with your feet elevated on your bench or chair it’s going to allow those elbows to come out to the side keeping your core and back straight we’re doing eight repetitions all right let’s get into it in three two one and begin nice and controlled doing the best you can to get a full range of motion these are tough even from the knees this is a tough move keep that core tight back stay straight two more you should have breathe in on the way down breathe out on the way up that’s one excellent okay so it’s a short break just enough time for those triceps to get a little bit of recovery in and then we’re moving right into that next set so again four sets in total this one’s back to back to back to back all right let’s go getting in position now and three two one next eight repetitions begin all the way up all the way down excellent making sure whatever you do do not hold your breath on this one again breathing in on the way down and exhale on the way up last one right here good okay that’s halfway done my triceps are already feeling it yeah this is not my favorite it’s really one of the worst ones ever it work translation one of the best words that I mean it we are we’re all going to love the way our triceps luck but terrible all right here we go next one and three two one begin again full range of motion on this one keep that back straight core stays tight nice work and if you started on your feet you need to drop to your knees totally okay I encourage you to make this workout your own almost there fight through it guys that’s one right here all right what if it is strong I got just one more of these that’s it sometimes these bodyweight ones are the biggest killer hey yeah if you think about it holding onto some dumbbells isn’t gonna be as heavy as moving your own bodyweight all right last one right here then and strong guys let’s go in three two one right into it nice full range of motion think about what brought you here today to begin with what is it to be an important theme throughout today’s workout stay focused on your why come on let’s go three more almost there last three only two more let’s hit it boom just one more you got it you got it ah excellent nice work next we’re going to do a killer superset we’re going to do two exercises back to back first we’re going to do a dumbbell tricep extension followed by a dumbbell narrow press I’m going to do the moves from the floor but if you do have a bench feel free to grab it and you can do them from your bench we’re going to do each exercise for a set of twelve ten and then eight wouldn’t be working your way up and wait as you go through getting a little bit heavier every single time so on this dumbbell tricep extension we’re going to do it with a 3:1 tempo which means we’re going to take three seconds on the way down one two three and then one second on the way up again hitting that one for twelve repetitions here we go in three two one begin palms are facing one another only bending at those elbows nice and slow on the way down one two three and up good one two three one on the way up you got good keep that pace up throughout the course of this set I know it can be tempting to really pick up the speed as you go but you got to take it slow 1 2 3 up good palms are faced with one another really focus on just bending at that elbow not allowing any other muscles to take over like just bending at that elbow we really isolate those triceps muscle building is really all about time under tension if two more guys so by using this slow technique really allows you to get that time under tension last one all right now we’re transitioning right into an arrow press so keep those elbows in down and up press keep those elbows in your chest will get hit a little bit on this one but really you’re not hit those triceps so we’re hitting 12 repetitions on this narrow press again 1 right into the next you’re breathing in on the way down out on the way up keep those elbows and upper arms tucked to your sides that’ll help allow you to get more concentrate on those triceps one more right here boom guys excellent ok you can set those weights down so that was our set of 12 of each and now we’re going to move up and wait just a little bit for this next set of 10 of each you decide what weight is right for you maybe you’ll keep the same weight this time and move up and wait the next time again it’s all about making this workout your own you see I’m using my adjustable dumbbells here these power blocks if you’re interested in them we do have a link in the video description you can check them out okay I’m getting in ready position set of ten of each exercise getting a little harder every time here we go three two one again control that descent and one on the way up excellent again as those triceps get fatigued it’s going to be just that much harder to control that negative lowering phase so you just really need to concentrate on it that much more excellent breathe guys whatever you do do not hold your breath halfway nice going to fly by right here when those triceps start to burn and catch on fire and just remember that’s just that lactic acid just that muscle fuel that your muscles use creating that nerve response you don’t have to listen to that burn you’re stronger than that burn right here last one right here guys and then we’re going to transition right into that narrow press there we go ten presses go one two three keep it up full range of motion all the way up all the way down keeping those elbows in you got it almost there last one boom done okay let’s set those dumbbells down alright so that was the second one two down one to go with the next set word performing eight repetitions of every one I’m going to go up and wait just a little bit so we’re taking just long enough a break for you to adjust your weight accordingly you decide what’s right for you we have eight repetitions of each you claudius whipping out the big the big dawgs for this one all right ever go guys let’s go last set of these flogging through that burn three two one control that way down excellent job we’re gonna hit all three tricep heads today breathe nice and controlled on the way down I know it’s easy to forget about that part specially the way weights get heavy but control one two three up two more come on almost there here we go last one right here all right hit those eight presses let’s go one right into the next go one two three four keep it up five almost there six seven last one eight who drives are starting to feel good all right we got another superset coming up so this one we’re going to need either your bench or your chair we’re going to do a seated dumbbell tricep kickback for the first one and then we’re going to do a dumbbell about extension for the second one we’re going to do both of these for a set of twelve ten and then eight just like the last one working our way up in weight going to sit down at the front of your chair or seat like you to bend over about a 45 degree angle first we’re going to do is raise those elbows up so your upper arms are about parallel to the ground now we’re going to perform a tricep kickback all right we’re doing this one for 12 repetitions let’s go in three two one and begin and again using that elbow as a lever or as a hinge and only bending from that elbow keep those palms facing inward making sure to breathe squeeze those triceps up at the top you have two more almost there squeeze those triceps last one and gone all right excellent using that chair going to move it out of the way otherwise you go ahead and continue to use your bench we’re going to lie down on our backs performing a dumbbell elbow out extension so on this one palms are facing forward and going to keep those dumbbells touching one another and allow them to drop down elbows come out and then extend straight back up for 12 repetitions just right over your chest correct all right right into it and starting in three two one begin again key on this one is to keep those ends of the dumbbell touching as the dumbbells come down really isolates those triceps doesn’t allow any other muscles to get involved we don’t want to turn this into a chest press or while your shoulders you get involved again hitting this one for 12 repetitions almost there breathing in more guys breathing in on the way down out on the way up last one excellent alright I was probably a little too light on that first one so I’m definitely going up on this next one at our set of 10 repetitions coming up so those triceps kickbacks alright let’s get you down my seat over then over on that 45 degree angle elbows are up and let’s hit it for 10 repetitions begin full range of motion squeeze those triceps up at the top there we go this weights a little more appropriate weight I’m feeling it guys hope you’re feeling it too let’s go that challenges the feeling of change happening that’s what Oh last angle bypassed all right right into it going through the ground or lying down on your bench dumbbell elbow out extension 10 repetitions it’s the pace up and to the dumbbells are together and begin drop them straight down and back up good again don’t be afraid to change the weight as needed it’s encouraged you want to build serious muscle you can’t be afraid to go heavier on the weight nice work guys and repetitions on this one you’re almost there guys you have two more after this and one last one and done good okay I am going to stay with my weight and I’m gonna go heavy I’m going to go up again okay last set of eight repetitions for this next one again you choose that weight that is right for you and you come back next time you get a little bit heavier that’s what it’s all about just that little bit of improvement every single time progress all right whew this is going to feel good I already tells us that picking up these dumbbell alright let’s go eight repetitions in three two one and begin full range of motion squeeze those triceps up at the top halfway try your best to avoid swinging Mills dumbbell then it would be easier if you did last one guys and nice okay to the ground we go or line down on your bench last set of these elbow out extensions for eight repetition getting started and three two one zero actually ends of those dumbbells stay together get nice full range of motion control that descent that lowering phase don’t just allow the dumbbell to fly down but instead really control it three more flying through that burn guys let’s go you’re stronger than that burn you got it one into the next last one excellent alright guys I got good news and I got bad news the good news is you’re almost done with your triceps the bad news is we’re going to finish up with a tricep pop up burnout so we’re going to do a Tabata style burn out 20 seconds of work ten seconds ten seconds of rest we’re going to do that four times glad I didn’t do this one for our knees I’m going to do it up top they’re both tough we’re going to go ahead and get those hands out in front of you so not in line with your chest if they normally would for a push-up but then set out in front hands are just shoulder-width apart you’re going to drop those elbows in and down to the ground and then back up we’re going to do that for 20 seconds straight then we’re going to hit a 10 second rest repeat 4 times here we go we’re going to get started and five four three two one zero here it is put it all out there guys the name of the game is getting as many good form repetitions in as you can being sure to breathe keep that core tight back straight elbow stand don’t allow your shoulders or your chest to get involved three two one zero all right ten seconds rest I promise you this ten seconds is going to go by fast so don’t go too far shake it out getting started in three two one right into it so that’s one down three to go how many can you get guys want you to challenge yourself here at the end it’s you versus you looking in that mirror because that is where your competition is you got it keep it up almost there four three two one zero good that’s halfway down two down two to go and are you so good two one zero go it burns so good that’s right Claudia here we go elbows stay in don’t allow them to flare out and if you started on your feet you need to drop to your knees that’s totally cool just keep moving don’t hit that pause button don’t give up you got it almost there so three two one zero all right we just have one last one give those arms a good change one more that lactic acid moving three two one let’s go last one you got this guys pushing through let’s goes what you came here for come on fighting to the end you’re a fighter not quitter let’s see it right here last 10 seconds what do you got put it all out there come on come on come on three two one zero ah ah nice or not nice work oh yeah nice work out there and I guess it wasn’t a terrible survivor life I marry a little better thank you so much for working out with this today if you like this workout you’ve been working out with us for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page we can find out more but I can support our mission keeping these great workouts free and if you enjoyed this workout routine with us today we ask that you give it a big thumbs up and please subscribe to our YouTube channel that way you never miss a workout from hospital make sure to check out has become a rib hundreds of free workouts just like this one our free meal plans on our free complete fitness program and if you are on snapchat Twitter Instagram Facebook like us follow us tweet at us because we want to connect with you thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a muscle building triceps workout this workout uses multiple muscle building techniques they require you to have at least two pairs of dumbbells you’ll need one heavier and one lighter pair so you can switch up the weight as needed for this workout you will also need either a bench or a step alright let’s get moving [Music] all right we’re going to get started with four sets of eight of a diamond push up so this push up really concentrates on those triceps really isolates them we’re going to put our hands in a diamond position nice and close together Claudia is going to do this one from your knees I’m going to do this one on my feet but you could also do this one with your feet elevated on your bench or chair it’s going to allow those elbows to come out to the side keeping your core and back straight we’re doing eight repetitions alright let’s get into it in three two one and begin nice and controlled doing the best you can to get a full range of motion these are tough even from the knees this is a tough move keep that core tight back stay straight killer you should have breathe in on the way down breathe out on the way up last line excellent okay so it’s a short break just enough time for those triceps to get a little bit of recovery in and then we’re moving right into that next set so again four sets in total this one’s back to back to back to back alright let’s go get in position now and three two one next eight repetitions begin all the way up all the way down excellent a contribute whatever you do do not hold your breath on this one again breathing in on the way down and exhale on the way up last one right here good okay that’s halfway done my triceps are already feeling it yeah this is not my favorite it’s only one of the worst ones ever it works translation one of the best words ever i meana we are we’re all going to love the way our triceps lock but it’s terrible all right here we go next one and three two one begin again full range of motion on this one keep that back straight core stays tight nice work and effect you started on your feet you need to drop to your knees totally okay encourage you to make this workout your own almost there fight through it guys one right here all right wait finish strong I got just one more of these that’s it sometimes these bodyweight ones are the biggest killer hey-ya if you think about it holding on to some dumbbells isn’t gonna be as heavy as moving your own bodyweight all right last one right here then and strong guys let’s go on three two one right into it nice full range of motion think about what brought you here today to begin with what is it could be an important theme throughout today’s workout staying focused on your why come on let’s go three more almost there last three only two more let’s hit it boom just one more you got it you got it excellent nice work next we’re going to do a killer superset we’re going to do two exercises back to back first we’re going to do a dumbbell tricep extension followed by a dumbbell narrow press I’m going to do the moves from the floor but if you do have a bench feel free to grab it and you can do them from your bench we’re going to do each exercise for a set of twelve ten and then eight we’re going to be working your way up and wait as you go through getting a little bit heavier every single time so on this dumbbell tricep extension we’re going to do it with a three one tempo which means we’re going to take three seconds on the way down one two three and then one second on the way up again hitting that one for 12 repetitions here we go and three two one begin palms are face one another only bending at those elbows nice and slow on the way down one two three and up good one two three one on the way up you got good keep that pace up throughout the course of this set I know it can be tempting to really pick up the speed as you go but you gotta take it slow 1 2 3 up good palms are facing one another really focus on just bending at that elbow not allowing any other muscles to take over by just bending at that elbow we really isolate those triceps muscle building is really all about time under tension it simlar guys so by using this slow technique really allows you to get that time under tension last one all right now we’re transitioning right into an arrow press so keep those elbows in down and up press keep those elbows in your chest will get hit a little bit on this one but really do not hit those triceps so we’re hitting 12 repetitions on this narrow press again 1 right into the next you’re breathing in on the way down out on their way up keep those elbows and upper arms tucked to your sides now help Elida qumar concentrate on those triceps one more right here boom guys excellent ok you can set those weights down so that was our set of 12 of each and now we’re going to move up and wait just a little bit for this next set of 10 of each you decide what weight is right for you maybe you’ll keep the same weight this time and move up and wait the next time again it’s all about making this workout your own you see I’m using my adjustable dumbbells here these power blocks if you’re interested in them we do have a link in the video description you can check them out okay I’m getting in ready position set of ten of each exercise getting a little harder every time here we go three two one again control that descent and one on the way up excellent again as those triceps get fatigued it’s going to be just that much harder to control that negative lowering phase so you just really need to concentrate on it that much more excellent breathe guys whatever you do do not hold your breath halfway nice going to fly by right here when those triceps start to burn and catch on fire just remember that’s just that lactic acid just that muscle fuel that your muscles use creating that nerve response you don’t have to listen to that burn you’re stronger than that burn right here last one right here guys and then we’re going to transition right into that narrow press here we go ten presses going one two three keep it up full range of motion all the way up all the way down keeping those elbows in you got it almost there last one oh I’m done okay let’s set those dumbbells down all right so that was the second one two down one to go with next set we’re performing eight repetitions of every one I’m going to go up and wait just a little bit so we’re taking just long enough a break for you to adjust your weight accordingly we decide what’s right for you we have eight repetitions of each you claudius whipping out the big the big dawgs for this one all right here we go guys let’s go last set of these fighting through that burned three two one control that way down excellent job we’re gonna hit all three tricep heads today breathe nice and controlled on the way down I know it’s easy to forget about that part specially weights get heavy but control one two three up two more come on almost there here we go last one right here all right hit those eight presses let’s go one right into the next go one two three four keep it up five almost there six seven last one eight whoo triceps are starting to feel good all right we got another superset coming up for this one we’re going to need either your bench or your chair we’re going to do a seated dumbbell tricep kickback for the first one and we’re going to do a dumbbell about extension for the second one we’re going to do both of these for a set of twelve ten and then eight just like the last one working our way up in weight go ahead and sit down at the front of your chair or seat like you to bend over about a 45 degree angle first we’re going to do is raise those elbows up so your upper arms are about parallel to the ground now we’re going to perform a tricep kickback all right we’re doing this one for 12 repetitions let’s go in three two one and begin and again using that elbow as a lever or as a hinge and only bending from that elbow keep those palms facing inward make sure to breathe squeeze those triceps up at the top yep two more almost there squeeze those triceps last one and done all right excellent using that chair going to move it out of the way otherwise you go ahead and continue to use your bench we’re going to lie down on our backs performing a dumbbell elbow out extension so on this one palms are facing forward and going to keep those dumbbells touching one another and allow them to drop down elbows come out and then extend straight back up for 12 repetitions it’s right over your chest correct all right right into it and starting in three two one begin again key on this one is to keep those ends of the dumbbell touching as the dumbbells come down really isolates those triceps doesn’t allow any other muscles to get involved we don’t want to turn this into a chest press or while your shoulders you get involved again hitting this one for 12 repetitions almost there breathing in all right guys breathing in on the way down out on the way up last one excellent all right I was probably a little too light on that first one so I’m definitely going up on this next one at our set of 10 repetitions coming up for those Frey SEP kickbacks all right let’s get you down my seat over then over on that 45 degree angle elbows are up and let’s hit it for 10 repetitions begin full range of motion squeeze those triceps up at the top there we go this weights a little more appropriate weight I’m feeling it guys hope you’re feeling it too let’s go that challenges the feeling of change happening last one Oh last ones can go by fast all right right into it going to the ground or lying down on your bench dumbbell elbow out extension 10 repetitions it’s the pace up and to the dumbbells are together and begin drop them straight down and back up good again don’t be afraid to change the weight as needed it’s encouraged you want to build serious muscle you can’t be afraid to go heavier on the weight nice work guys and repetitions on this one you’re almost there guys you have two more after this and one last one and done good okay I am going to say with my weight and I’m gonna go heavy I’m going to go up again okay last set of eight repetitions for this next one again you choose that weight that is right for you and you come back next time you get a little bit heavier that’s what it’s all about just that little bit of improvement every single time progress all right whoo this is going to feel good and already tells us that picking up these gums off all right let’s go eight repetitions in three two one and begin full range of motion squeeze those triceps up at the top halfway try your best to avoid swinging Mills dumbbells and it would be easier if you did last one guys and nice okay to the ground we go or line down on your bench last set of these elbow out extensions for eight repetitions getting started and three two one zero actually ends with those dumbbells stay together get nice full range of motion control that descent that lowering phase don’t just allow the dumbbell to fly down but instead really control three more fighting through that burn guys let’s go you’re stronger than that burn you got a one into the next last one excellent alright guys I got good news and I got bad news the good news is you’re almost done with your triceps the bad news is we’re going to finish up with a tricep pop up burnout so we’re going to do a Tabata style burn out 20 seconds of work 10 seconds 10 seconds of rest we’re going to do that four times Coolatta is going to do this one for her knees I’m going to do it up top they’re both tough we’re going to go ahead and get those hands out in front of you so not in line with your chest if they normally would for a push-up but instead out in front hands are just shoulder-width apart you’re going to drop those elbows in and down to the ground and then back up we’re going to do that for 20 seconds straight then we’re going to hit a 10 second rest repeat four times here we go we’re going to get started and five four three two one zero here it is put it all out there guys the name of the game is getting as many good form repetitions in as you can being sure to breathe keep that core tight back straight elbow stand don’t allow your shoulders or your chest to get involved three two one zero all right 10 seconds rest promise you those 10 seconds is going to go by fast so don’t go too far shake it out getting started in three two one right into it so that’s one down three to go how many can you get guys I want you to challenge yourself here at the end it’s you versus you looking in that mirror because that is where your competition is you gotta keep it up almost there four three two one Steven I’m good that’s halfway down two down two to go home and buy are you so good two one zero go it burns so good that’s right Claudia here we go elbows stay in don’t allow them to flare out and if you start it on your feet you need to drop to your knees that’s totally cool just keep moving don’t hit that pause button don’t give up you got it almost there go three two one zero all right we just have one last one give those arms a good change one more that lactic acid moving three two one let’s go last one you got this guys pushing through let’s go so what you came here for come on fighting to the end you’re a fighter not a quitter let’s see it right here last ten seconds what do you got put it all out there come on come on come on three two one zero ah-ha nice or not nice work right oh yeah nice work out there and off I go it wasn’t a terrible terrible four alive by there’s a little better thank you so much for working out with this today if you like this workout you’ve been working out with us for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page we can find out more of a hike and support our mission keeping these great workouts free and if you enjoyed this workout routine with us today we ask that you a big thumbs up and please subscribe to our YouTube channel that way you never miss a workout from Hospit make sure to check out has VidCon where we have hundreds of free workouts just like this one our free meal plans and our free complete fitness program and if you are on snapchat Twitter Instagram Facebook like us follow us tweet at us because we want to connect with you thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a chest and triceps workout this workout is divided up into two parts first we’re going to hit your chest and then we’re going to hit your triceps the only equipment required for this workout today is a pair of dumbbells now the way that you’ll use will be dependent upon your fitness level follow along with me for the intermediate through Advanced exercises and follow me for the beginner modification if you haven’t warmed up yet go ahead and click the link up top and that will send you over to our quick five minute warm-up otherwise let’s get it going it’s okay we’re actually going to start down on the ground and we’re going to do a hand release push-up so I’m going to do it from up top of my feet Claudia is going to go ahead and do it from her knees so that’s why she set up her mat so hands shoulder-width apart we’re going to go and bend at the elbows lower your body all the way down bring your hands up and press back up so it’s a hand release push-up we’re actually totally bringing our hands up off the ground on this one so you’re forced to press up from a dead stop position bring that core up with you keep your core tight on this one it’s really easy to like just press up and then let your butt hang behind you but don’t do that bring those hips in that core up with you along the way making sure to breathe all the way up all the way down you’re going to notice we’re not going to count reps today but instead we’re just going to get as many done in the allotted time frame good that much more on this first one keep it going I know we’re jumping right into it soft born today and three two one zero good okay we are going to need your dumbbells for the next one we’re staying down on the ground we’re moving into a lying dumbbell fly so we’re lying back feet are planted on the ground a little bend in both elbows we’re going to spread your arms lower the dumbbell stretch your chest all the way down and then squeeze your chest bring the dumbbells back together so stressing your chest keeping a little bit on those dumbbell or bending your elbows and pull them back together really feeling that chest stretch on this one and be careful not to bounce your arms off the ground at the bottom of the position definitely be easier just to let them flop get a little rebound going but we really want you to avoid that today control the dumbbells throughout the movement till that chest engage as it stretches and contracts up at the top now you notice we’re both doing the same movement on this one so it really just comes down to you choosing a weight that you feel comfortable with to encourage you to make this workout your own today good there’s many reps in as you can a lot of time period you start to feel comfortable with it you pick up the pace a little bit that much less than this one we’re almost there let’s go for 10 more seconds on this one good 5 4 3 2 1 nice ok dumbbells to the side moving into another push up variation this one specifically really targets the chest we’re going to have your fingers out on this push up variation hands are a little bit wider than normal finger out push up let those elbows come out to your side as you lower your body and press back up again you decide if you want to be up on your feet or if you need to be on your knees for this one okay nice and controlled to lower your body and see your elbows get to about a 90 degree angle and back up good starting to feel it now anytime you know claudius it out feeling it as when she’s getting tired good usually when I’m quiet it is he is usually when you’re quiet I don’t want anybody to hear me suffer although they probably would love to well unfortunately I don’t have that luxury keep it going guys you got it squeeze that chest up at the top stretch and squeeze good let’s go for just five more seconds four three two one zero and we are done with our not one really stinks grab one dumbbell we’re on our feet we’re going to keep this pace up we’re doing a spin press squeezing the dumbbell on either side arms extended out in front of you squeeze it as you pull it in and press it out won’t you try your best to keep your arms parallel to the ground and keep squeezing don’t just hold it good actually squeeze and force that chest to engage good my chest is starting to feel it yeah listen really it’s not feel that good after those put up feels amazing I love when people are like how do you work your chest without getting down on the ground for push-ups yeah good answer right here you really can’t squeeze good making sure to breathe guys keep it up fight you through that burn our arms are burning too you’re not alone keep it going it’s going ten seconds on this one fight through it fight through it you got it almost there in five four three two one zero okay let’s go to the ground okay doing a dumbbell floor press we need both dumbbells for the next one the line flat on our back you would put your feet down for balance so we’re just going to do a standard floor press or chest press lowering the dumbbells trying to keep them over your elbows not bouncing your upper arm off the ground lower them and press them back up all the way up all the way down now ideally we have a bench for this one and we could get a little bit rate more range of motion in our chaps if you have advantage feel free to use it otherwise getting down on the ground works great too good pushing through getting as many reps in as you can and that a lot of time period but again being careful not to bounce those arms achieving yourself on idea nice work keep it moving pushing through all your chest shoulders and triceps or probably starting to catch on fire a little bit that’s alright that’s just that lactic acid starting to burn you can fight through that signal don’t listen to it your muscles got plenty left just keep it moving all the way up all the way down nice good good good keep look go another ten seconds on this one how many reps can you get let’s go push your pace guys push the pace breathe you got let’s go five four three two one zero good okay next we’re moving into a dumbbell pullover so again from the ground I’m going to do an ISO hip up we’re actually bring my hips up or quad easy to keep her hips down you choose which one is right for you today both palms are facing one another slight bend in the elbows bringing those dumbbells all way back feel that stretch and pull back over until your arms are perpendicular to the floor good breathe and if having to ace is too much for you and you need a drop one you can just go ahead and move it back with just one dumbbell and just right on over your chest again important you just make this workout your own guide being careful not to bounce that or bounce your dumbbells off the floor either a light tap and if you don’t quite have the mobility to go all the way back without causing pain in your shoulders then maybe you know half the way back here and forward is okay the fact this exercise will actually help you improve your mobility so you’ll get a little better at it every time just keep coming back repeating it you’ll get a little bit better every time nice work keep it up let’s go ten more seconds on this one almost there almost there breathe you got it let’s go five four three two one zero nice all right so we’re only going to take a 10-second break that’s the end of round one so you pretty much just have enough time to turn around and get ready for these hand release push-ups one more time through so we’re up in push-up position hand three two one drop it all the way down release hands up and press up so the second round now that you’re a little more familiar with the movement you try to pick up the pace put it all out there give it everything you’ve got no holding back let’s go let’s go out there and get it three nice one wrap right into the next keep that core tight make sure to bring your hips up with you do not let your hips sink down to the ground so one into the next three you got it keep it going guys you’re doing great right through that burn there’s definitely one of the tougher ones today go one right into the next almost there let’s go ten seconds last ten seconds how many can you get how many can you get good five four three two one ah zero Oh horrible dumbbell flyes the neck getting right into position grab both your dumbbell no break no stalling let’s go one fly right into the neck a little bend in those elbows like you’re wrapping your arms around the tree and squeeze that chest up at the top good work keep it up you got it getting a little bit better with every rep focus on what brought you here today whatever that is whatever goal you’re working on think about it be there right now how to use it throughout your day good stay focused one wrap into the next breathe feel that stretch and squeeze you got it you got it good no letting up no letting up let’s go ten more seconds that’s it play through it come we loose go five four three two one zero ok dumbbell to the side we have our last set of push-ups for the day hello fingers out push-up so fingers out this time again rope hands are a little bit wider than normal or all the way down all the way up bring those elbows to a 90 degree angle feel that chest engage good you got it guys think about what brought you here today you can do it they focus they motivated keep pushing yourself because nobody else is gonna do it for you all comes down to you all in your head right here no giving up good pushing through pushing through we’re burning to thousands maybe millions at home all that same burn you’re not alone we’re fighting through right here let’s go come on half a tribe let’s go what you got what you got let’s go five four three two one zero up on our feet we need one dumbbell we got spend press mag handles up squeeze that dumbbells bring it into you squeeze and press it out this one’s pretty deceiving I’d say uh yeah like it doesn’t look like much when you combine it with everything else it’s definitely worse good you got it guys we don’t have much laughter you’ve been saving it now’s the time to put it out there no more pushing no I push cross that off the list can you tell those are Claudia’s favorite just keep that in mind come on Stephan I get you through this let’s go they focus you got it good job guys let’s go ten more seconds on this one time is flying by flying by gooo and five four three two one zero to the ground we go and you both dumbbell we got dumbbell floor press depending on the weight you chose today you’re just gonna go fast on this one or struggle to get just a few reps out either way what’s important is you just keep moving don’t pause this video don’t take a break you have to switch to some of the easier modifications that’s okay we just keep going you got it we’re going hard and fast today very eficient workout getting a lot done in a short period of time good job guys good job keep it up three the halfway done with this one already nice work good keep grinding keep grinding you got it let’s go ten more seconds on this one that’s it you can do anything for ten seconds come on let’s go don’t give up don’t slow down you got it let’s go five four three two one zero or right into the pullover so rules up so hips up if not this is it start pulling over no break one right into the neck slight bend in those elbows feel that stretch and pull over this one not only works your chest but also get a little added bonus of getting some back in and if you’re doing the ISO version you get some glute answering core hitting a lot of muscles with this one exercise you got it good for guys no shame if you got to drop a dumbbell no shame if you got to switch it to one that’s very true just keep moving that’s what it’s all about don’t give up come on not cheating me if you do cheat yourself don’t cheat yourself let’s go you’re better than that they’re worth more than that let’s go this is it last set let’s go ten more seconds that’s it so close here it is here it is let’s go five four three two one zero and now I’m going to be doing a dumbbell crusher press where Claudia’s going to do a dumbbell Close Grip press the difference is I’m actually at the same time as I raise and lower the dumbbells I’m pressing them together but we’re both going to keep our elbows in throughout the whole press when we’re on the bot the bottom of the movement your upper arm is up against your side nice and controlled on this one all the way up all the way down now we’re not going to count any repetitions today it’s just about getting as many reps in as you can in this a lot of time period we just encourage you to work at your own pace good breathe all the way up all the way down nice we’re going to hit all three tricep heads today so we’re going to hit your triceps from all angles almost there and five four three two one zero excellent okay set your dumbbell to the side turning over we’re in a push-up position I’m going to come up onto all fours where quality is going to be on her knees go ahead and walk your hands out a little bit now drop your elbow straight down keep your elbows in and then pop up this is a triceps pop up it is a very challenging move if you’re having trouble doing it from on your feet no shame and dropping down to your knees good this one really isolates your triceps great body weight movement to do so keep those elbows in and ideally you’re really just bending at the elbows not allowing any other joints or muscles to get involved and definitely don’t try to keep up with our pace guys if you can only do five in this time frame then is okay work your way up yes make this work out your own excellent it’s a tough one who’s starting to burn me here we go let’s go five four three two one nice okay back to our backs we go lying down on our backs we’re both doing the same move on this next one we’re going to do a reverse dumbbell tricep extension so dumbbells are facing backwards slowly lower your hands and come back up we’re just bending at the elbows keep those elbows straight up in the air careful not to drop the dumbbells on your face stay nice and under control on this one you don’t want to just let them fly down throw them back up but really focus on the movement on this one good breathe you got it keep moving guys get that upper arm perpendicular to the ground so let’s keep those elbows pointed straight in the air as you lower the dumbbell nice work keep it up just a couple more keep breathing keep pushing let’s go and five four three two one zero all right keeping your dumbbells but we’ll coming up onto our feet we’re going to bend over on about a 45 degree angle bring those upper arms up and then we’re going to do a pronate tricep kickback again Claudia and I are doing the same movement on this one so to modify it just use lighter weight this is our fourth exercise in a row on those triceps and they’re going to start taking a beating here so if you need to you can lower the weight but we just encourage you to keep moving keep that upper arm parallel to the ground elbows up and try your best to only bend at the elbows so you don’t want to be swinging them forward swinging them back actually good you got it keep grind and keep grinding let’s go not much left that claudia is regretting grabbing those eight pound dumbbells about right now how’d you know let’s go 5 4 3 2 1 okay Dumbo setting down to back to the ground we go we’re going to go into a diamond push-up so Claudia is going to be on her knees I’m going to go up on my feet making a diamond shape with their hands elbows stand lower your body and back up nice and control and for this movement if the diamond push-up is still a little too difficult for you and that’s okay you can just do a closed grip pushup which is still a challenging movement good excellent work keep pushing guys make this workout your own you got it it’s that time the workout where it becomes important to focus on what motivates you focus what brought you here today in the first place whatever that may be whatever brought you here is what’s going to get you through this workout when it gets tough it’s all about that mental toughness come on let’s go three let’s go five four three two one and zero nice all right so it’s just a short break go ahead and shake out those arms I know ours are on fire as well they are and I actually didn’t have to reduce my weight to some five pound dumbbells but we need to drop your weight right now now is the time to do it go time just 10 more seconds we’re going to get back into it so we’re going to drop down to the ground remember that first one was either the dumbbell crusher press or the clothes get grip fresh press that is a tongue twister all right so I’m pressing together Claudia’s just going to go ahead and keep our elbows in and to10 get it going good keep those elbows in and again work at a pace that you feel comfortable with make this workout your own excellent work and if you know you end up doing most of Claudius today or half-and-half whatever maybe just come back repeat this workout get a little bit better at it maybe you’ll do some of the more some of the harder modifications maybe you’ll be able to increase your weight but you know your fitness doesn’t come overnight just all about those small little daily steps add up to big results breathe keep going not much left on this one this workouts going to be over with before you know it let’s go three two one and zero okay set those dumbbells off to the side for turning over moving into that triceps pop up I’m up on my feet Claudia is on her knees but either way we’re keeping our elbows in just bending at those elbows drop on our bodies down you’re going to get some core work in on this one as well so boost be sure to keep your back straight you want your butt up in the air and you don’t want your butt turn hips thinking either good breathe this is a definitely a killer come on let’s go you got it guys you got it stay strong remember what brought you here today never told you it was going to be easy but it will be worth it I promise you that let’s go come let’s go let’s get this one for just 10 more seconds you got it you got it you can do anything for 10 seconds including this almost are let’s go five four three two one zero who are backs we go alright we have that reverse dumbbell tricep extension so lying on our back palms are reversed just bend at the elbow and straighten the arms back up good read on this one try your best to keep those elbows straight keep them from flaring out as well good the last thing you want to do is turn this into like a like a press we’re here but instead keep that upper arm perpendicular to the floor good whoo darn the burn burn so good yeah it feels good that’s how it’s okay though that’s how we know it’s working has fit tribe where you at tribe let’s go come on we’re all burning together all fighting together right here let’s go four five four three two one nice okay up on our feet not much left come on we got that pronate tricep kickback bent over elbows are up and then only bend at those elbows nice and controlled trying your best not to get a big swing involved and do what you had to do to keep moving but try your best not too good remember there’s no shame in reducing the weight if you need to but just try to keep moving excellent you got it guys you got it and it’s okay triceps I feel like it’s always one of those areas of the body that can you easily neglect so it’s true there’s definitely not a strong of biceps right at least for me well you know they get overlooked biceps are more of a sexy muscle it’ll work come on let’s go let’s go five four three two one whampire finishing strong go to the ground we got those Diamond push-ups that’s it right here guys that’s it let’s get after it diamond or close grip pushup whichever is easier or not as whichever wall whichever one is right for you let’s go with that one you can get through there here we go there it is come on is it right here guys what he made of right here it’s all mental toughness at this point trust us anybody doing this workout your arms are all on fire they’re all burning ours are and all thousands of people doing this all on fire the question is are you going to keep moving I use mentally tough enough just to fight through it for just another 15 seconds that’s it 15 seconds I’ll tell you what you start challenging yourself with something like this you get through 15 seconds of this you can get through anything that life has to throw edge let’s go out five four three two one zero excellent work oh I don’t know if I can do the high-five oh I was one of the hardest high fives ever done notice I may be able to carry my child language took thank you so much for working out with us today if you like this workout you’ve been working out with those for a while and you’re starting to see some results we encourage you to please go check out our patreon page you can find out how you can support our mission of keeping these great workouts free and also if you did enjoy this workout with us today then we ask that you please give this video a huge thumbs up and subscribe to our YouTube channel so if you never miss a workout from husband make sure to check out has bit comm for hundreds of free workouts free meal plans and free complete fitness programs go check it out it’s all free do we mention that thank you ma’am also please find it on your favorite social media channel whatever that is if you’re on Facebook Twitter Instagram snapchat connect with us because we want to connect with you thank you so much for working out with us today it’s been our pleasure to serve you thank you for the opportunity I’m coach Kozak and I’m Claudia and we will see you your next workout

[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a triceps workout the only equipment required for this workout today is a pair of dumbbells and the weight that you choose will be totally dependent on your fitness level I’m going to do the intermediate to advanced exercises and follow along with me for all of those beginner modifications all right we’re ready to go let’s get right into this thing out first exercise does require those dumbbells so go ahead and grab them and we’re going to move to the floor now I’m going to be doing a dumbbell crusher press where Claudia is going to do a dumbbell Close Grip press the difference is I’m actually at the same time as I raise and lower the dumbbells I’m pressing them together but we’re both going to keep our elbows in throughout the whole press when we’re on the bot the bottom of the movement your upper arm is up against your sides nice and controlled on this one all the way up all the way down now we’re not going to count any repetitions today it’s just about getting as many reps in as you can in this allotted time period we just encourage you to work at your own pace good breathe all the way up all the way down nice we’re going to hit all three tricep heads today so we’re going to hit your triceps from all angles almost there and five four three two one zero excellent okay set your dumbbells to the side turning over we’re in a push-up position I’m going to come up onto all fours where Claudia is going to be on her knees go ahead walk your hands out a little bit now drop your elbows straight down keep your elbows in and then pop up this is a triceps pop up it is a very challenging move if you’re having trouble doing it from on your feet no shame and dropping down to your knees good this one really isolates your triceps great bodyweight movement to do so keep those elbows in and ideally you’re really just bending at the elbows not allowing any other joints muscles to get involved and definitely don’t try to keep up with our pace guys if you can only do five in this timeframe then that is okay work your way up yes make this workout your own excellent it’s a tough one it’s hurting to burn me here we go let’s go five four three two one nice okay back to our backs we go line down on our backs we’re both doing the same move on this next one we’re going to do a reverse dumbbell tricep extension so dumbbells are facing backwards slowly lower your hands and come back up we’re just bending at the elbows keep those elbows straight up in the air careful not to drop the dumbbells on your face stay nice and under control on this one you don’t want to just let them fly down and throw them back up but really focus on the movement on this one good breathe you got it keep moving guys get that upper arm perpendicular to the ground so that’s keeping those elbows pointed straight in the air as you lower the dumbbells nice work keep it up just a couple more keep breathing keep pushing let’s go and five four three two one zero all right keeping your dumbbells but we’re coming up onto our feet we’re going to bend over on about a 45 degree angle bring those upper arms up and then we’re going to do a pronate tricep kickback again Claudia and I are doing the same movement on this one so to modify it just use lighter weight this is our fourth exercise in a row on those triceps and they’re going to start taking a beating here so if you need to you can lower the weight but we just encourage you to keep moving keep that upper arm parallel to the ground elbows up and try your best to only bend at the elbows so you don’t want to be swinging them forward swinging them back excellent good you got it keep grinding keep grinding let’s go not much left but Claudia is regretting grabbing those eight pound dumbbells about right now how’d you know let’s go 5 4 3 2 1 okay dumbbells setting down to back to the ground we go we’re gonna go into a diamond push up so Claudia’s going to be on her knees I’m gonna be up on my feet making a diamond shape with their hands elbows stay in lower your body and back up nice and control and for this movement if the diamond push up is still a little too difficult for you and that’s okay you can just do a Close Grip push up which is still a challenging movement good excellent work keep pushing guys make this workout your own you got it this is that time the workout where it becomes important to focus on what motivates you focus what brought you here today in the first place whatever that may be whatever brought you here is what’s gonna get you through this workout when it gets tough it’s all about that mental toughness come on let’s go three let’s go five four three two one and zero nice all right so it’s just a short break go ahead and shake out those arms I know ours are on fire as well they are and I actually did have to reduce my weight to some five pound dumbbells so if you need to drop your weight right now I was the time to do it just ten more seconds so we’re going to get back into it so we’re going to drop down to the ground remember that first one was either the dumbbell crusher press or the clothes get grip fresh press that’s a tongue twister all right so I’m pressing together Claudia’s just going to go ahead and keep her elbows in and to one-zero get it going good keep those elbows in and again work at a pace that you feel comfortable with make this workout your own excellent work and if you know you end up doing most of claudius today or half and half whatever maybe just come back repeat this workout and get a little bit better at it maybe you’ll do some of the more some of the harder modifications maybe you’ll be able to increase your weight but you know your fitness doesn’t come overnight it’s just all about those small little daily steps add up to big results breathe keep going not much left on this one this workouts going to be over with before you know it let’s go three two one and zero okay set those dumbbells off to the side we’re turning over moving into that triceps pop up I’m up on my feet Claudia’s on her knees but either way we’re keeping our elbows in just bending at those elbows drop on our bodies down you’re gonna get some core work in on this one as well so be be sure to keep your back straight you want your butt up in the air and you don’t want your butt turn hips sinking either good breathe this is a definitely a killer come on let’s go you got it guys you got it stay strong remember what brought you here today never told you it was gonna be easy but it will be worth it I promise you that let’s go come on let’s go let’s get this one for just 10 more seconds you got it you got it you can do anything for ten seconds including this almost hour let’s go five four three two one zero to our backs we go alright we have that reverse dumbbell tricep extension so right on our back palms are reversed just bend at the elbow and straighten your arms back up good read on this one try your best to keep those elbows straight keep them from flaring out as well good the last thing you want to do is turn this into like a like a press for your here but instead keep that upper arm perpendicular to the floor good whew starting to burn burn so good yeah yeah it feels good that’s how it’s okay though that’s how we know it’s working has fit tribe where you at tribe come on we’re all burning together all fighting together right here let’s go four five four three two one nice okay up on our feet not much left come on we got that pronate tricep kickback bent over elbows are up and then only Bend at those elbows nice and controlled trying your best not to get a big swing involved and do what you had to do to keep moving but try your best not too good remember there’s no shame in reducing the weight if you need to but just try to keep moving excellent you got it guys you got it and it’s okay triceps I feel like it’s always one of those areas of the body that can easily neglect so it’s true they’re definitely not as strong as biceps right at least for me well you know they get overlooked biceps are more of the sexy muscle it’ll work come on let’s go let’s go five four three two one whoo fire finishing strong let’s go to the ground we got those Diamond push-ups that’s it right here guys that’s it let’s get after it diamond or close grip pushup whichever is easier or not as whichever wall whichever one is right for you whichever one you can get through here we go there it is come on this is it right here guys what are you made of right here it’s all mental toughness at this point trust us anybody doing this workout your arms are all on fire they’re all burning ours are hail thousands of people doing this all on fire the question is are you going to keep moving are you mentally tough enough just to fight through it for just another 15 seconds that’s it 15 seconds I’ll tell you what you start challenging yourself with something like this you get through 15 seconds of this you can get through anything that life has to throw edge let’s go out 5 4 3 2 1 0 excellent work whoa I don’t know if I can do the high-five ooh that was one of the hardest high-fives er done know if I’m gonna be able to carry my child later it’s okay thank you so much for working out with us today if you like this workout you’ve been working out with us for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page you can find out how you can support our mission of keeping these great workouts free and also if you did enjoy this workout with us today then we ask that you please give this video a huge thumbs up and subscribe to our YouTube channel so that you never miss a workout from Essen make sure to check out has fit comm for hundreds of free workouts free meal plans and free complete fitness programs go check it out it’s all free do we mention that I think we man also please find us on your favorite social media channel whatever that is if you’re on Facebook Twitter Instagram snapchat connect with us because we want to connect with you thank you so much for working out with us today it’s been our pleasure to serve you thank you for the opportunity I’m coach Kozak and I’m Claudia and we will see you at your next workout.