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How to workout triceps

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Title: What Workout Does the Tricep Muscle Need? Introduction: In this guide, we will explore various workouts that target the tricep muscles, their benefits, and the conditions in which they can be effectively used. Whether you're a fitness enthusiast or someone seeking to strengthen your tricep muscles, this information will help you achieve your goals. 1. Understanding the Tricep Muscle: - The tricep muscle is located on the back of the upper arm and is responsible for arm extension. - Strengthening the triceps helps enhance overall arm strength, stability, and aesthetics. 2. Effective Tricep Workouts: a) Tricep Dips: - Benefits: - Targets all three heads of the tricep muscle. - Can be performed using parallel bars, a bench, or even at home with a sturdy chair. - Helps improve arm strength and muscle definition. - Engages the core and shoulder muscles to provide a full upper-body workout. b) Close-Grip Bench Press: - Benefits: - Emphasizes the triceps while also engaging the chest and shoulders. - Can be performed using a barbell or dumbbells. - Increases overall upper body strength and muscle size. -

What workouts work the tricepa

Title: Effective Tricep Workouts: Sculpting Strong Arms for a Fitter You Meta Tag Description: Discover the best tricep workouts to strengthen and tone your arms. This expert review explores various exercises that target the triceps, providing valuable insights and easy-to-understand instructions. Read on to unlock the secrets of achieving well-defined triceps with an effective workout routine. Introduction: A well-rounded fitness routine includes exercises that target all major muscle groups, and the triceps are no exception. Located on the back of the upper arm, the triceps play a crucial role in arm movement and overall upper body strength. In this expert review, we will explore several effective tricep workouts that can help you achieve a sculpted and toned appearance. 1. Tricep Dips: Tricep dips are a classic exercise that primarily targets the triceps while also engaging the chest and shoulders. To perform this exercise, sit on the edge of a stable bench or chair, with your hands gripping the edge. Extend your legs forward, keeping your feet flat on the floor. Slowly lower your body by bending your elbows, and then push yourself back up to the starting position. Aim for three sets of 10-12 reps. 2. Close Grip Bench Press

What is a good workout for triceps

Testimonial 1: Name: Sarah Thompson Age: 27 City: Los Angeles Hey there, fitness fanatics! I just had to share my experience with finding the perfect workout for triceps. Being a gym enthusiast from Los Angeles, I'm always on the hunt for effective exercises that give my arms that toned look. And boy, did I strike gold with my triceps workout! After searching for "what is a good workout for triceps," I stumbled upon an amazing routine that has completely transformed my upper body. The combination of dips, push-ups, and close-grip bench presses has worked wonders for my triceps. Not only have I noticed a significant increase in strength, but my arms are looking more defined than ever before! I can't thank the fitness community enough for sharing their knowledge and tips on what works best for triceps. It's truly inspiring to see how one simple keyword search can lead to such incredible results. So if you're wondering, "what is a good workout for triceps?" I highly recommend giving this routine a shot. You won't be disappointed! Testimonial 2: Name: Mike Anderson Age: 34 City: New York City Hey folks! I'm here to tell you about my recent

What are the best tricep exercises?

Title: What Are the Best Tricep Exercises? Introduction: When it comes to building strong and well-defined triceps, incorporating the right exercises into your workout routine is essential. In this article, we will discuss the best tricep exercises, highlighting their benefits and suitability for various conditions. I. Benefits of Tricep Exercises: 1. Improved Arm Strength: Regularly performing tricep exercises helps increase overall arm strength, allowing you to lift and carry objects more easily in your daily life. 2. Muscle Definition: Targeting the triceps with these exercises helps tone and sculpt the muscles, leading to a more defined and aesthetically pleasing appearance. 3. Enhanced Upper Body Stability: Strong triceps contribute to better stability and support for the shoulders, reducing the risk of injuries in activities like lifting weights or playing sports. II. Best Tricep Exercises: 1. Tricep Dips: This exercise primarily targets the triceps while also engaging the chest and shoulders. It can be performed using parallel bars or a bench, making it accessible for most individuals. 2. Close-Grip Bench Press: By bringing the hands closer together on the barbell, this exercise effectively targets the triceps. It can be done on a flat or incline bench,

What is the best tricep workout

Hey there, fitness enthusiasts! If you've been wondering what is the best tricep workout to sculpt those arms of steel, you've come to the right place. We've got some killer exercises that'll have your triceps flexing like never before. Let's dive in, shall we? 1. Dazzling Dips: One of the most effective tricep workouts out there is the classic dip. Find a sturdy bench or parallel bars, position yourself with your hands shoulder-width apart, and lower your body until your arms are at a 90-degree angle. Push yourself back up and repeat. Feel the burn, baby! 2. Fabulous French Press: No, we're not talking about coffee here, folks. The French press, also known as overhead tricep extension, is a fantastic way to target those triceps. Grab a dumbbell, hold it with both hands above your head, and lower it behind your head. Extend your arms back up, and voila! Hello, sculpted triceps! 3. Marvellous Kickbacks: Kickbacks are a fun and effective way to tone those triceps. Grab a pair of dumbbells, hinge forward at the hips, and bend your elbows to bring the weights to your sides

What workout is best for triceps

Title: Unleash Powerful Triceps: Discover the Best Workouts for Toned Arms Meta-description: Looking to sculpt your triceps? Explore the top workout routines for achieving jaw-dropping arm definition. Read on to find out which exercises are best for targeting your triceps and maximizing results. Introduction Are you tired of flabby arms? Do you dream of rocking sleeveless shirts with confidence? Look no further, as we unveil the ultimate guide to building strong, defined triceps. By incorporating the right exercises into your workout routine, you can say goodbye to the dreaded "bat wings" and hello to toned, sculpted arms. So, what workout is best for triceps? Let's dive in! # Why Target the Triceps? # Before we delve into the best triceps workouts, let's understand why it's crucial to focus on this particular muscle group. The triceps, located at the back of the upper arm, make up two-thirds of the arm's total mass. By strengthening and toning your triceps, you not only achieve a more aesthetically pleasing appearance but also improve overall arm functionality. # The Top Triceps Workouts # 1. Dips: A Versatile Exercise Dips are a versatile exercise that can be performed

What should I train with triceps?

The 8 Most Effective Triceps Exercises
  • Best Triceps Workouts.
  • Diamond Push-Ups.
  • Triceps Kickbacks.
  • Triceps Dips.
  • Overhead Triceps Extensions.
  • Rope Pushdowns.
  • Bar Pushdowns.
  • Lying Triceps Extensions.

Frequently Asked Questions

Which muscle groups should I train together?

Here's an example of how you could combine muscle groups using the more detailed groups we outlined:
  • Day 1: chest, shoulders, triceps, forearms.
  • Day 2: calves, hamstrings, quadriceps, glutes.
  • Day 3: biceps, back, abdominals, traps, lats.

What should I pair triceps with?

Example muscles/ movements to pair:
  • Back/biceps.
  • Chest/triceps.
  • Shoulders/triceps/chest.
  • Squats/lunges.
  • Pushing movements.
  • Pulling movements.

What is the number 1 best tricep exercise?

The three best exercises for bulking up the triceps are:
  • Triceps Pushdown.
  • Close Grip Bench Press.
  • Triceps Extension.

What is the best way to train your triceps?

Exercises such as push-ups, shoulder presses, dips and bench presses target the triceps. In other words, movements that involve upper body pushing and elbow extension will activate the triceps brachii. Body builders use isolated exercises to “target” the triceps; specifically, to train certain heads.

What exercise works the triceps?

Although the triceps are responsible for elbow extension, the muscle is also active during other upper-body movements. For example, because the long head originates from the scapula, it also acts to extend the arm at the shoulder. Exercises such as push-ups, shoulder presses, dips and bench presses target the triceps.

How to train triceps at home?

So let's go through these last reps. We're go for 15. We're go ahead and lay down flat. Put our feet flat against the wall. Hands. As low as you can go. Let's go for. It.

What exercise is good for triceps?

Although the triceps are responsible for elbow extension, the muscle is also active during other upper-body movements. For example, because the long head originates from the scapula, it also acts to extend the arm at the shoulder. Exercises such as push-ups, shoulder presses, dips and bench presses target the triceps.

Which exercise hit all triceps?

  • Bench Dips. Step 1: To begin bench dips, position your hands shoulder-width apart on a secured bench.
  • Dumbbell Triceps Extension.
  • Push Ups.
  • Reverse grip bench press.
  • Reverse grip triceps pushdown.
  • Skull Crushers.
  • Tricep Rope Pushdown.
  • Tricep Press Machine.

How can I build my triceps fast?

Now we've answered a few common questions on how to build bigger triceps, it's about time we gave you the best exercises for bigger triceps:
  1. Overhead Tricep Extension.
  2. Tricep Dips.
  3. Skull Crushers.
  4. Tricep Pushdown.
  5. Close-Grip Bench Press.
  6. Diamond Press-Ups.

How do I get bigger triceps?

Now we've answered a few common questions on how to build bigger triceps, it's about time we gave you the best exercises for bigger triceps:
  1. Overhead Tricep Extension.
  2. Tricep Dips.
  3. Skull Crushers.
  4. Tricep Pushdown.
  5. Close-Grip Bench Press.
  6. Diamond Press-Ups.

What exercises improve triceps?

That means great triceps exercises include overhead triceps extensions, kickbacks, triceps push-downs, and variations of presses and push-ups. Varying your angle can help you hit the three heads of the triceps just a little bit differently.

Are triceps hard to grow?

The triceps are one of those muscle groups that like to be stubborn. They require sweat, consistency and high-intensity exercise. It's not one of those workouts where you can turn on your tunes and put your brain on cruise control. You have to reach your limits and push.

How can I build my triceps at home?

And your lower arms are going to be degree and go to your body. So it's going to look like here.

How can I increase my triceps size?

Try body tricep presses.
  1. To start, position a bar in a rack at chest height.
  2. Get into starting position.
  3. To begin the exercise, flex the elbow and lower yourself towards the bar.
  4. Pause, then reverse the motion by extending the elbows.

How do I work my triceps with dumbbells?

And resting between each rep. Number three overhead triceps extension. Research published in the journal of sports medicine. And physical fitness compared emg activity of the long head of the triceps.

What builds triceps fast?

The 8 Most Effective Triceps Exercises
  • Best Triceps Workouts.
  • Diamond Push-Ups.
  • Triceps Kickbacks.
  • Triceps Dips.
  • Overhead Triceps Extensions.
  • Rope Pushdowns.
  • Bar Pushdowns.
  • Lying Triceps Extensions.

What exercises work your triceps?

Tricep workouts
  • Bench Dips.
  • Dumbbell Triceps Extension.
  • Push Ups.
  • Reverse grip bench press.
  • Reverse grip triceps pushdown.
  • Skull Crushers.
  • Tricep Rope Pushdown.
  • Tricep Press Machine.

What muscles do you train with triceps?

The chest, shoulders, and triceps These are known as the “push” muscles. This is because many exercises that target these muscles involve pushing resistance away from the body. Many exercises, such as the pushup or bench press, will target these muscles together.

What sport uses triceps?

Strong triceps stabilize your shoulder joint and are important for daily activities and sports such as tennis, volleyball, and basketball.

FAQ

What home workouts work triceps?
16 Best Triceps Exercises
  • A: Dumbbell floor press, single-arm dumbbell floor press, alternating dumbbell floor press.
  • B: Pushup, triceps pushup, hand-release pushup, sphinx press, 1/2 Turkish getup, dolphin pushup.
What exercise hits all tricep?
Three exercises that hit all 3 heads of the triceps are: Cable Triceps Pushaway for long head. Diamond Cutter Pushup for lateral head. Close Grip Bench Press for medial head – try an underhand grip to see if you feel it more.
How many workouts should I do for triceps?
Since 3 exercises per muscle group is a bodybuilding standard, biceps & triceps are treated the same. 2-3 exercises can be justified for big muscles with greater deviations in fiber orientation. For the biceps & triceps, all fibers orient nearly the same direction or the force vectors are balanced.
What muscle should I pair with triceps?
The chest, shoulders, and triceps These are known as the “push” muscles. This is because many exercises that target these muscles involve pushing resistance away from the body. Many exercises, such as the pushup or bench press, will target these muscles together.
What should I train my triceps with?
Exercises such as push-ups, shoulder presses, dips and bench presses target the triceps. In other words, movements that involve upper body pushing and elbow extension will activate the triceps brachii. Body builders use isolated exercises to “target” the triceps; specifically, to train certain heads.
What muscle groups should you work out together?
There's no right or wrong answer when deciding the best muscle group combinations to work out together. Some popular combinations include chest and back, arms and shoulders, and glutes and abdominals. But really, you can pair whatever suits you, as long as it makes sense.
What should I work out on tricep day?
Three exercises that hit all 3 heads of the triceps are:
  1. Cable Triceps Pushaway for long head.
  2. Diamond Cutter Pushup for lateral head.
  3. Close Grip Bench Press for medial head – try an underhand grip to see if you feel it more.
Should you train triceps separately?
Each muscle head in your upper arms can be targeted and worked separately with different exercises. That's why training your biceps and triceps in tandem while targeting multiple heads to build stronger arms is essential.
Which tricep exercises are most effective?
10 Best Triceps Exercises
  • Bench Dip.
  • Triceps Machine Dip.
  • Board Press.
  • Dumbbell Overhead Triceps Extension.
  • Cable Overhead Extension with Rope.
  • Single-Arm Cable Kick-Back.
  • Cable Push-Down.
  • Best Bodyweight Choice: Close-Grip Push-Up.
What tricep exercise hits all 3 heads?
Diamond push-ups Diamond push-ups: This exercise emphasizes all three heads of the triceps muscle and is the most effective move for that. Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up.
What is the king of all tricep exercises?
Close Grip Bench Close Grip Bench This exercise is the king of all multi joint tricep exercises.
What is the number 1 tricep builder?
The most effective tricep exercise for building mass is the Triceps Extension because it allows us to perform it with either dumbbells or a barbell, allows for progressive overload directly to the triceps and is easier on the wrists and elbows if you use an EZ curl bar.
What is a tricep exercise?
Tricep Extensions Extend your arms straight overhead, bend them at the elbows, and lower the dumbbells behind your head. (If this is too difficult with a weight in each hand, just hold one weight between both hands.) Extend arms back straight overhead to the starting position and repeat.
What is one exercise for tricep?
Tricep workouts
  • Bench Dips.
  • Dumbbell Triceps Extension.
  • Push Ups.
  • Reverse grip bench press.
  • Reverse grip triceps pushdown.
  • Skull Crushers.
  • Tricep Rope Pushdown.
  • Tricep Press Machine.
How do you build tricep muscle?
So that way those triceps are controlling the motion on the way up as well. So you come down nice and slow. Up nice and slow just like that so it's gonna be almost the same as biceps.
How do I know if I have weak triceps?
When your triceps are weak, you may find it difficult to fully extend your arm or experience a lack of strength when executing exercises that call for elbow extension, like triceps kickbacks with weights or pushing open a heavy door.
How long does it take to see progress in triceps?
Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!
What should your triceps look like?
The triceps brachii is a large, thick muscle on the dorsal part of the upper arm. It often appears in the shape of a horseshoe on the posterior aspect of the arm. The primary function of the triceps is the extension of the elbow joint.
How do you hit good triceps?
The 8 Most Effective Triceps Exercises
  1. Best Triceps Workouts.
  2. Diamond Push-Ups.
  3. Triceps Kickbacks.
  4. Triceps Dips.
  5. Overhead Triceps Extensions.
  6. Rope Pushdowns.
  7. Bar Pushdowns.
  8. Lying Triceps Extensions.

How to workout triceps

Are triceps supposed to hurt? Pain or discomfort in the triceps can have a number of causes, but often means you have tears of the muscle fibers. They can be microtears, causing soreness, or larger tears, causing strains. You may also get triceps tendonitis and tendinopathy.
What should I train with triceps together? The chest, shoulders, and triceps These are known as the “push” muscles. This is because many exercises that target these muscles involve pushing resistance away from the body. Many exercises, such as the pushup or bench press, will target these muscles together.
What workout should I do with triceps? Exercises such as push-ups, shoulder presses, dips and bench presses target the triceps. In other words, movements that involve upper body pushing and elbow extension will activate the triceps brachii.
What muscle groups are best to work out together? There's no right or wrong answer when deciding the best muscle group combinations to work out together. Some popular combinations include chest and back, arms and shoulders, and glutes and abdominals. But really, you can pair whatever suits you, as long as it makes sense.
What muscle group is best to work out with triceps? Your biceps work with the abs and back muscles to execute pulling movements while the triceps team up with chest and shoulder muscles to complete pushing movements. Working out these closely related muscle groups during the same workout session is ideal because one group can rest while the other is working.
Is it OK to train biceps and triceps together? In most cases, there's nothing wrong with working your biceps and triceps on the same day. Generally speaking, when you focus on one muscle group during your workout, you want to give those muscles at least 48 hours of recovery time afterward.
What is triceps exercises? Exercises such as push-ups, shoulder presses, dips and bench presses target the triceps. In other words, movements that involve upper body pushing and elbow extension will activate the triceps brachii.
What workouts are good for triceps Oct 30, 2023 — The 8 Most Effective Triceps Exercises · Best Triceps Workouts · Diamond Push-Ups · Triceps Kickbacks · Triceps Dips · Overhead Triceps 
What is the best tricep exercise at home? The 8 Most Effective Triceps Exercises
  • Best Triceps Workouts.
  • Diamond Push-Ups.
  • Triceps Kickbacks.
  • Triceps Dips.
  • Overhead Triceps Extensions.
  • Rope Pushdowns.
  • Bar Pushdowns.
  • Lying Triceps Extensions.
What exercises go with triceps?
  • Bench Dips. Step 1: To begin bench dips, position your hands shoulder-width apart on a secured bench.
  • Dumbbell Triceps Extension.
  • Push Ups.
  • Reverse grip bench press.
  • Reverse grip triceps pushdown.
  • Skull Crushers.
  • Tricep Rope Pushdown.
  • Tricep Press Machine.
How do you workout your triceps? Relationship between the forearm and the Rope. I just come back and reload from here push. Down. And back behind me open your chest up. Come in and all the way back.
Is 3 exercises for triceps good? Best Triceps Workouts Diamond push-ups: This exercise emphasizes all three heads of the triceps muscle and is the most effective move for that. Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up.
What are some tricep workouts Tricep workouts · Bench Dips · Dumbbell Triceps Extension · Push Ups · Reverse grip bench press · Reverse grip triceps pushdown · Skull Crushers · Tricep Rope 
What exercise works your triceps the most? Diamond push-ups: This exercise emphasizes all three heads of the triceps muscle and is the most effective move for that. Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up.
What are the best exercises for triceps 10 Best Triceps Exercises · Skullcrusher · Close-Grip Bench Press · Triceps Dip · Bench Dip · Triceps Machine Dip · Board Press · Dumbbell Overhead Triceps 
What muscle groups should I train together? Example muscles to pair:
  • Shoulders/biceps.
  • Back/triceps.
  • Quads/calves.
  • Hamstrings/abs.
  • Chest/biceps.
Can I work biceps and triceps together? Yes, you can definitely work out biceps and triceps together in the same workout session. In fact, training both muscle groups together can be an effective way to maximize your time in the gym and achieve better overall upper body strength and muscle development.
What to pair tricep workouts with? Consider training the shoulders and chest along with the triceps since they are all involved in many of the same functional movements. Build in rest days. It's important to rest the muscle groups you train for at least two days before working them again to allow for the recovery process and to help prevent injury.
What workouts go well together? Some popular combinations include chest and back, arms and shoulders, and glutes and abdominals. But really, you can pair whatever suits you, as long as it makes sense.
  • How many exercises for triceps?
    • Two exercises are probably enough to work all three heads of your triceps. A good combination is a pressing exercise (like the bench press) which works your lateral tricep heads and an overhead tricep extension (like the lying tricep extension) which works your long and medial tricep heads.
  • What is the number 1 tricep workout?
    • The three best exercises for bulking up the triceps are: Triceps Pushdown. Close Grip Bench Press. Triceps Extension.
  • How to strengthen your triceps?
    • Tricep workouts
      • Bench Dips.
      • Dumbbell Triceps Extension.
      • Push Ups.
      • Reverse grip bench press.
      • Reverse grip triceps pushdown.
      • Skull Crushers.
      • Tricep Rope Pushdown.
      • Tricep Press Machine.
  • Which exercise is better for triceps?
    • Best Triceps Workouts Diamond push-ups: This exercise emphasizes all three heads of the triceps muscle and is the most effective move for that. Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up.
  • What is the best way to target triceps?
    • But the bottom I can not only get my arms back behind my body. But I can keep a more perpendicular. Relationship between the forearm and the Rope. I just come back and reload from here push. Down. And
  • What 2 tricep exercises do I need?
    • The three best exercises for bulking up the triceps are:
      • Triceps Pushdown.
      • Close Grip Bench Press.
      • Triceps Extension.
  • What exercise makes your triceps bigger?
    • The 6 Best Exercises to Grow Your Triceps
      1. Ez Bar Skull Crushers. Arm Position: In Front.
      2. Unilateral Dumbbell SkullCrushers. ARM POSITION: IN FRONT.
      3. Standing Dumbbell French Press. ARM POSITION: Overhead.
      4. V-Bar Pushdowns. ARM POSITION: At Sides.
      5. Cable Tricep Kickbacks. ARM POSITION: At Sides.
      6. Overhead Rope Tricep extensions.
  • Are triceps harder to grow?
    • The triceps have three muscle heads. To get balanced arm growth, you need to spend at least 33% more time on them. If you have an hour for arm day, you would dedicate 35 minutes to triceps versus 25 for biceps.
  • What should i workout triceps with
    • Aug 25, 2023 — Sit or stand with a dumbbell in each hand. Extend your arms straight overhead, bend them at the elbows, and lower the dumbbells behind your head ...‎What Are The Triceps, And... · ‎6 Tricep Exercises To... · ‎Tricep Dips
  • How can I tone my triceps fast?
    • The 10 best tricep exercises to tone the back of your arms
      1. Tricep extensions. Standing with your feet as wide as your hips, hold one dumbbell with both hands.
      2. Tricep dips.
      3. Tricep pushups.
      4. Diamond pushups.
      5. Tricep kickbacks.
      6. Single arm tricep reach.
      7. Pulsing arm kickbacks.
      8. Alligator mouth flies.
  • Do pushups work triceps?
    • While it's often thought of as a chest exercise, it also works the triceps, anterior deltoids, and core muscles, as well as the pectoralis major and minor. Notable benefits of performing push-ups include building upper body strength, reducing the risk of cardiac events, and improving body composition.
  • What is the best triceps workout
    • The 5 best triceps exercises are: Close Grip Pin Press; Cable Triceps Pushaway; Drag Pushdown; Rocking Triceps Pushdown; Lying Triceps Extension with EZ Curl 
  • Is 2 tricep exercises enough?
    • Two Triceps exercises per workout session are generally enough provided that your exercise intensity(loading) and volume are appropriate.
  • Which exercise targets all triceps?
    • Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up. This exercise is also easier, so may be more user-friendly than push-ups. Dips: This exercise also works all three triceps heads, and it has an added benefit of helping to activate core muscles.
  • What are good tricep workouts
    • Apr 21, 2023 — 15 Best Triceps Workout Exercises of All Time · 11. Dip · 10. One-arm Overhead Triceps Extension · 9. Underhand Kickback · 8. Tate Press · 7.
  • What are 3 triceps?
    • The triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).
  • What is triceps in fitness?
    • The triceps brachii is a large, thick muscle on the dorsal part of the upper arm. It often appears as the shape of a horseshoe on the posterior aspect of the arm. The main function of the triceps is the extension of the elbow joint.
  • How to workout inter triceps
    • Oct 11, 2023 — Rocker Bodyweight Skull Crusher · Start in plank position, elbows directly below your shoulders, core and glutes tight. · Shift your entire 
  • What should i workout with triceps
    • May 28, 2020 — What to pair together? ; chest and shoulders; Day 2: legs; Day 3: ; chest, arms, and shoulders; Day 2: ; chest, shoulders, triceps, forearms; Day 2