Workout plan ~ fitness zone

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Best triceps exercises :

Pulley Pushdowns :

This basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads. Grip the bar overhand with your index fingers no more than 3-5 inches apart in the middle of the handle. Your feet should be shoulder width apart, about 10-12 inches back from the handle.

Fully bend your arms, pressing your upper arms against your torso, where they should stay through the duration of the set. Leaning slightly forward, move your forearms down, slowly straightening your arms. Hold the straight-arm position momentarily, while flexing your triceps intensely. Slowly return to the starting point.

A good variation is the rope handle. You can also do this exercise with an undergrip on the bar and with different width grips.

Lying Barbell Triceps Extensions :

These fundamental favorites isolate intense stress on the triceps, particularly the medial and outer heads. Taking a narrow overgrip in the middle of a moderately weighted barbell, lie on your back on an exercise bench. Keep your feet on the sides of the bench to provide balance.

Extend your arms straight up above your head. With your upper arms remaining motionless throughout the set, bend your elbows allowing the barbell to travel downward in a semicircular arc until it slightly touches your forehead. Reverse the direction of the movement of the bar using only tricep strength to slowly straighten your arms.

There are many effective variations, such as using different grip widths, doing them seated, using an undergrip, or using a decline or incline bench.

One-Dumbbell Triceps Extensions :

This movement stresses the entire triceps muscle complex, particularly the inner and medial heads. Take the dumbbell and grip it so that your palms are facing the inner-top plate and the dumbbell is hanging straight down (perpendicular to the gym floor). To keep the weight from slipping, encircle your thumbs around the dumbbell handle.

Lift the dumbbell straight up above your head. This is the start position. Lower the weight slowly behind your head until your arms are full bent. Without bouncing in the bottom position, slowly raise the dumbbell back to the start position.

You can increase the strictness of this movement by sitting at the end of a flat exercise bench, or on the floor with your back braced against the bench.

Standing Barbell Triceps Extensions :

This is a fundamental triceps exercise, stressing the inner and medial heads of the triceps muscle complex. Take a narrow overgrip in the middle of a moderately-weighted barbell. With feet about shoulder width apart, stand erect, and extend your arms straight up from your shoulders.

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Best biceps exercises :

When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results.

When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.

Usually for most people this will be exercises such as rows and lat-pull-downs, both of which do target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can.

Here are the five best exercises that focus on the biceps to add after your rows and pull-downs.

Exercise 1 Barbell Biceps Curls :

The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy eight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.

When doing the exercise the primary thing to focus on is that you're not cutting the movement pattern short at all and that you're not allowing momentum to cause you to lean backwards as you hoist the weight upwards.

This is one of the most common mistakes with this exercise - momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.

Exercise 2 Incline Dumbbell Curls :

The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed since it essentially restricts the movement of the back.

When doing this exercise you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results.

Exercise 3 Cable Curls :

If you're looking to target the deep tissue muscle fibers, cable curls are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise.

You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time.

Exercise 4 Concentration Curls :

Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle.

There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them.

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Workout tips :

Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.

High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.

Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.

Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.

Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.

Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout a meal replacement bar would work fine.

Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.

Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up that’s a common misconception.

One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.

Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.

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Muscle Burn System :

Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:

Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.

Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.

Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 2 burn sets, minor muscle groups will use 1-2 burn sets.

Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.

Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.

Splits - You can split this system numerous ways, but remember that training more then 4 days per week is generally not beneficial for natural bodybuilders. What is the best split? The one you will use and stick with.

Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps.

Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!

Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.

Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.

Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.

Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.

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Rest Pause workout

What is Rest Pause Training?

RP-21 is based on the rest pause technique of training. Rest Pause is a high value, high intensity training style that is not new at all. As we know most people do not truly commit to a goal when training. The common theme is that a person wants to achieve max levels of all attributes simultaneously. Admirable, but sadly mistaken.

You cannot chase every goal at once. What I want to make crystal clear before moving forward is this. If your goal is specific (strength, performance, etc) no single program can cover every base perfectly.

RP-21 would not be his main training scheme throughout the year. His goals are different. He would need to feel heavier loads with longer rests which are not a part of RP-21. Remember this is a blended program, not a specific one. You will get very strong, but this is not a strength specialization plan. This is a total body reconstruction plan.

When training for strength, performance, and lean mass you need a scheme that allows for progressive overload. Without a challenge (load, reps, shorter rest, etc) you are wasting time in the gym. Muscles need new challenges to grow.

3×10 every week with 135lbs on the bench is for casual jabronis. And you are better than that. What if there was a were a way to keep the weight moderately heavy to heavy (70-85% of maximum) while performing more reps with that heavy load in a shorter time frame?

For example if you squat 225×5 for 4 sets resting 3 minutes in between rounds, that is 12 minutes of rest plus let us estimate up to 30 seconds per set. You are probably up near 14-17 total minutes to complete that series of 20 reps. But what if you did 235×3 for 7 sets resting one minute in between rounds. That is 7 minutes of rest plus the estimated 15-20 seconds per set. This puts us at 9-11 minutes to complete those 21 reps while using a heavier load.

Rest pause allows you to use a heavier weight broken down in smaller increments to reach a higher volume of work in less time. Don’t you think your legs will respond differently? Could the ultimate blend of using higher weight for higher reps be created?

As I stated earlier, the concept of rest pause is not new. This scheme involves 8 sets of 8 reps with a very short (15-30 seconds) rest between sets.

Obviously with a rest interval this short, the load could not be but so heavy or you would have zero chance to complete it. But with RP-21 we are getting a blend of strength and conditioning.

With RP-21 the goal is muscular strength, better performance. you will be strong, athletic, muscular, and walking around with new confidence. RP-21 focuses on 7 rest-paused sets of 3 reps each with 70-85% of your max. The wildcard is that the rest periods are only one minute in between sets.

For example 300lbs is your max full squat. Using 70% of your max would leave you at 225lbs. You would use 225lbs for each set of 3 until you reached 21. I would recommend you starting on the low end of the percentage at 70. You do not want to set yourself up to NOT be able to progress in the following weeks.

The opening sets and weight may not feel supremely tough. As each week progresses in the program, the weight gets heavier and the rest feels like it is getting shorter. You are guaranteed to run into a wall of pain and doubt very soon. RP-21 will sneak up on you like Tebow against the Steelers.

Now with training all variables are changeable. Rest periods could be altered to make the set more intense, but that will limit the load you can use. Run this program as written to maximize it. So stick to the one minute rest to maintain heavy loads. Trust me on the big compound movements it gets real!

Initially, I would use 70% of your max for the first week to get a feel for the protocol. I would suggest a 5-10lb increase on squat or deadlift each week and a 2.5-5lb increase on bench press or overhead press or chin up/dip. Progress slowly because the goal is not to hit the wall and burn out. The 21 reps should not be a leisurely walk in the park with your lover.

The RP-21 set is the most important set of your day, so prepare your mind for it. As you progress through the program, doubt should creep into your brain as you get closer to 21. And sometimes, you may not make it to 21. If you fail and say the total rep number is 15 for that day in your squat, you will try to improve on that the next week. If you cannot reach 21 at a certain weight within 3 workouts, you will sub out that move for a different one that targets the same muscles.

Frequency:

When I initially designed RP-21 there were two different frequency schemes. Not that either one is bad, but I have evolved it a bit. This is a 4 day lifting split. There will be two lower body days and two upper body days. Your big movement of the day will be the RP-21 scheme. 7 sets x 3 reps with a 1 minute rest period. For your RP-21 moves I recommend:

In time you will need a weight belt for chins/dips if you are not already there at the moment. Using the right moves will have you on the path to success.

Moves:

The main moves can be used as the accessory moves too if you choose. The accessory moves will be slightly modified rest pause sets using a 6 sets by 5 reps method with a 30 second rest between sets. The 6×5 sets are muscle incinerators as they are also performed with a moderate load that feels HEAVY after a few short rounds.

The 6×5 sets are tougher than the 7×3 sets. But these are the sets where you earn your conditioning and toughness. Accessory moves should start much lower than your 7×3 sets. 50-55% of your max is a good starting point.

Scheme:

Perform as 2 day on/1 day off/2 day on/2 days off scheme. This is a sample scheme focusing on the basic moves that build the best physique. The good part about RP-21 is that we are flexible with movements. As I stated earlier, rotating your squats, deadlifts, presses etc is a great idea. Worrying about trying to find out where to add in your cable crossovers or your machine bicep curls is a bad plan for success.

There is a term for this and it is called majoring in the minors. The moves that you need to do will be responsible for the vast majority of your results. The moves that look flashy in the magazines will not help you. Focus on the basic moves to build a complete physique. Follow the same moves for 3 weeks before thinking about making slight changes to movements.

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legs tips :

Barbell Full Squat :

Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat. Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine.

Barbell Hack Squat :

Hold a barbell behind you at arm's length. Keep the bar tucked against your butt and upper thighs. Palms up, facing back, and your hands as wide as your hips. Turn wrists up to lock bar solidly. Bars stays this way at all times! With your head and eyes up and your feet firmly on the floor at shoulder width, squat until your upper thighs are parallel to the floor. Return slowly to the starting position. Can also be done with your heels slightly elevated on a small block.

Barbell Lunge :

Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep.

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Shoulders tips :

Arm Circles :

Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.

Dumbbell Press :

Back Flyes :

Fix band around a stationary post. Stand back so that the tension begins with your arms raised in front of you. Keeping your arms straight and feet planted, move your arms back so they are extended to your sides.

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Back tips :

Back Extensions:

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back flatot round your back. Slowly raise your torso until your legs and upper body are in a straight line again.

Stiff Leg Barbell Good Morning :

Place a barbell on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. Can also be done with your knees slightly bent.

barbell Deadlift :

Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

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chest tips :

Barbell Bench Press - Medium Grip :

Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.

Dumbbell Flyes :

Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.

Pushups :

Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.

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Triceps tips :

Weighted Bench Dip :

Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance.

Close-Grip Barbell Bench Press :

Lie on a flat bench. Hold a barbell with both hands with a close grip, about 8-to-12 inches apart. Keeping your arms close to your sides, lower the bar until it is touches your chest, approximately 1 inch below your nipples. Return to starting position, concentrating on using your triceps to push.

EZ-Bar Skullcrusher :

Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position , slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc like motion. At the finish, lock your elbows completely.

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Biceps tips :

Barbell Curl :

Possibly the best biceps exercise With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. without leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight.

Hammer Curls :

With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.

Overhead Cable Curl :

Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" and put your hands at about the same height as your head. With your elbows staying in the same place, curl your hands toward your shoulders. Your elbows should not go up or down, and they should not go forward! Squeeze for a moment and return to the starting position.

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Legs.

Quads :

The biarticulate rectus femoris enters passive insufficiency through the completion of knee flexion when the hips are more extended or through the completion of hip extension when the knees are more flexed. The biarticulate rectus femoris enters active insufficiency through the completion of knee extension when the hips are more flexed (other heads of the quadriceps become more active) or through the completion of hip flexion when the knees are more extended (other hip flexors become more active).

See vastus medialis weakness . Also see pulley-like arrangements in body.

Calf :

The biarticulate gastrocnemius muscle enters passive insufficiency through the completion of ankle dorsal flexion when the knees are more extended or through the completion of knee extension when the ankles are more dorsal flexed. The biarticulate gastrocnemius muscle enters active insufficiency through the completion of knee flexion when the ankles are more plantar flexed (hamstrings becomes more active) or through the completion of ankle plantar flexion when the knees are more flexed (soleus becomes more active). In the seated calf raise (knees flexed to 90º), the gastrocs are virtually inactive while the load is borne almost entirely by the soleus.

Here is a workout to train your legs lets see it :

Exercise 1 : Barbell Squat

5 sets of 15, 10, 8, 8, 6 reps

Exercise 2 : Front Barbell Squat

2 sets of 10, 8 reps

Exercise 3 : Hack Squat

3 sets of 10, 8, 8 reps

Exercise 4 : Lying Leg Curl

3 sets of 10, 8, 8 reps

Exercise 5 : Leg Press

3 sets of 10, 8, 8 reps

Exercise 6 : Standing Calf Raises

2 sets of 100, 75 reps

This is legs workout day goodluck.

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Triceps :

The biarticulate long head of the triceps brachii enters passive insufficiency through the completion of elbow flexion when the shoulders are more flexed and abducted or through the completion of shoulder flexion and abduction when the elbows are more flexed. The biarticulate long head of the triceps brachii enters active insufficiency through the completion of elbow extension when the shoulders are more extended and adducted (other heads of the triceps becomes more active) or through the completion of shoulder extension and adduction when the elbows are more extended.

When the shoulder is internally rotated, the ability of the long head of the triceps brachii to extend and adduct the shoulder is diminished. The shoulder must be externally rotated in order for the long head of the triceps brachii to assist shoulder adduction.

Here is a workout to train your triceps lets see it :

Exercise 1 : Standing Overhead Barbell Triceps Extension

4 sets of 12, 10, 8, 8 reps

Exercise 2 : Lying Triceps Press

3 sets of 10 reps

Exercise 3 : One Arm Supinated Dumbbell Triceps Extension

2 sets of 10 reps

Exercise 4 : Lying Close-Grip Barbell Triceps Extension Behind The Head

2 sets of 10 reps

Exercise 5 : Dumbbell One-Arm Triceps Extension

2 sets of 12 reps

This is triceps workout day goodluck.

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Biceps :

The biceps brachii is a stronger elbow flexor when the radioulnar joint (forearm) is supinated. The biceps brachii is a stronger forearm supinator when the elbow is flexed.

During elbow flexion, motor units in the lateral portion of the long head of the biceps are preferentially activated, whereas during forearm rotation, motor units in the medial portion are preferentially activated.

During a dynamic elbow flexion, the biceps is more readily activated than the brachialis. Alternatively, the brachialis becomes more readily activated during isometric elbow flexion.

The triarticulate biceps brachii muscles, particularly the short head enters passive insufficiency through the completion of elbow extension when the shoulders are more extended or through the completion of shoulder extension when the elbows are more extended. The triarticulate biceps brachii muscles, particularly the short head enters active insufficiency through the completion of elbow flexion when the shoulders are more flexed (brachialis becomes more active) or through the completion of shoulder flexion when the elbows are more flexed.