Tricep Home Workout
Tuesday May 18, 2010 | Posted under Videos , Workouts , Workouts videos | 48 comments
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BEST OF SIX PACK FACTORY
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- Posted by Peter Lee
I'm 170cm and 62kg. My bodyfat was 25.9% 3 months ago, 18.6% 2 months ago - Posted by Wolverene
Ok, cool! We're all be watching out for your upcoming videos. Cheers!
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the complete site is awsome. and about video clarity.. supereb.. any way nice work
Thanks !
my arms r getting bigger,
Thanks Peter,your site is really awsome
hi man….. thank you for this site
all exercises are perfect
just one question plz
i wonder why i’ve found a video of shoulder exercise on Facebook but i can’t find it there
for how long are we supposed to do each exercise? untill failure? anyways gonna include it on my training program for summer called “Hasta la Vista, Fatty”
Hi there, we have some videos only on facebook for our fans ( http://www.facebook.com/sixpackfactory ) . But we will add some shoulder workouts on this site within the next few days as well.
Love the training program name! You can start by doing it failure but you really want to keep your rep range below 12 ( 8 – 12 ) if you want to build some muscle. For that reason I have added the exercise band tip just in case it gets to easy. Good luck for your summer program!
thank you for answering so quickly
i still consult all your pages ( fb , 6pF )
thank you
Awesome site
Hi Peter,
You told that we should keep the rep range below 12.But we have to improve everyday.So since we cannot raise the reps should we increase the sets?Also could you please explain why do we have to keep the rep range below 12?How could that help in building muscles?
Hi Peter,
Usually people does workout like this:-
If they have to improve chest,they do push ups about 12 reps like the following order
12 reps-rest 10 secs-12 reps-rest 10 seconds-12 reps-rest
Just like that after completing one whole workout they move to the next workout.
But in your biceps & triceps workout which I found on youtube,you do about 12 reps of bicep curls and then a tricep workout then another bicep wokout and so on.In your ab workouts also you does reps of different workouts to complete a set and then repeats the set.My question is that which is more effective:-doing the same workout many reps to complete a set and then repeating that set and after that moving to the next workout or mixing different workouts to complete a set like you do in your videos?
Great Peter…. you are my inspiration !!!!
Hi Nibin,
I tell you what I am going to do as I think a lot of people wants to know about this. Give me a few days and I will upload an article about this where I will provide you with a lot of detail, is that ok? But I can tell you at this stage that different rep range and workout structures works your body in a different way but changing up your workout program every now is absolutely necessary to get good results in the long term without hitting a plateau. So no one way is BETER then the other as such but if you want to achieve something very specific one kind of structure might work better and give you better results then another.
Peter,You and your site really rockzzzzz!!!
hey peter…. why you removed all the great articles and videos that u had on yoursixpackabs.com ???? I am sad that i cant watch them noww….. Please put them in this site tooo… I loved those… they were amazing.. please please… put them in something like ARCHIVE etc ???? I would be thankful….
Hi Sharad,
We have actually brought some over already and some videos are also in place under the Video tab. We did want to start a brand new website though with fresh content but I will make sure that during the next month or so we bring over the BEST of the BEST from Yoursixpackworkouts to Sixpackfactory so that you don’t lose any of the info! Thanks
Hi Peter,
what do you recommend as a post workout meal?
Thank you!
It depends on what you want to achieve, getting ripped or building muscle? But if you do want to get ripped and hold onto your muscle you can have a protein shake right after your workout and then 45minutes later a normal meal with good carbs, fats and protein. I can get really specific as there are many things that come into play like when is your workout? What is your goal?How much fat do you want to lose? etc. But if you do the above then you will be ok. Good luck.
hi peter, me again.
just wanted to ask you what you think about my current workout plan to lose belly fat and gain muscle. currently im doing 12 reps of the tricep workout with the chair, but i cant do the close grip push-ups, so im doing normal pushups and adding 1 more set to the other one, the get ripped abs fast workout and some parts of the powerful beginner sixpack workout, like bicycle, jumping jacks (about 1min or so for this), line jumps, then im doing squats (the normal ones, thinking about adding 2.5Kg or my 8Kg dumbell),all that till failure, then some weight lifting with the 8Kg dumbell (12reps). just finished my workout and lets say im sweating like HELL lol this is basically to get a bit back to in shape to go hardcore in summer break and complete the “Hasta la vista, Fatty” program
I cant work out EXACTLY everything you are doing but it sounds good. Maybe also look at my Beginner weight loss workout video as that also provides a good full body workout and great start if you want to lose fat fast! Good luck!
still wokring on my full programm tho, this is just some warm-up thing hahaha. im like a real gym rat when im in the mood =D ok so ill stick with this untill im fit enough to start my REAL DEAL workout, time to nut up or shut up =P thanks for your personal opinion Peter, and i´d like to add that you and your site are AWESOME
Hi, Peter
I want to know if there’s difference between close grip push ups on the chair and on the floor!
Sorry for bad English!
Nope, it is pretty much the same. I just used a chair as it was part of the dips so it makes a good combo of exercises you can go but both will work fine.
hi peter, me again xD just wanted to let you know that my arms are getting bigger already after a few days working out hahaha, thanks again for the awesome site and videos
i need workouts 4 my lower body
It realy works!In the past i did the same exersice but not good(work of elbows were not correct). Thanks!p.s sorry for my english
Hi, Peter
I want to know if there’s difference between close grip push ups on the chair and on the floor!
Sorry for bad English!
Nope! Not really. You can do either!
Nope! Not really. You can do either!
hey peter can you give me exercises that give me powerful & bulky biceps & triceps without dumbles etc. because being under 18 i dont want to disturb my height growth hope u understand
I am adding a great ARM wokrout later this week but you can go and have a look so long at this tricep workout: http://www.youtube.com/watch?v=THUWzz9adrM
Hey! I was looking on your ab videos and I really hope u could help me… Its the leg raising… I have been waiting for an answer about 10 years… :S Its because everytime I do a leg raise, it doesn’t really help my abs… Ofcourse a little, but it does help most in my legs…. I don’t know If i’m doin’ it wrong :S… But I have always been training my legs instead of my abs in that workout :S Help ?! :S
And then.. I’m 14 and I really wanna be strong and workout but I don’t know if it’s too early.
I can bench press 110 pounds…
Is that good? My weight is 104 pounds…
… :S Really hope u can help me.!
Tell me what video you are talking about so I can have a look at the exact kind of leg raises you are referring to and so give you the answer on how to do them correctly to train your abs and not your legs.
The one for Lower abs in the “Beginner Six Pack Abs workout”
Try this: Put your hands underneath your butt to give you more stability. Then start by NOT lowering it all the way to the floor and really focus on contracting your abs. IF you want you can also try and put a exercise band around your feet and just pull your feet up towards your chest, this will really focus on your lower abs as well. The thing is that sometimes if your lower abs is not strong enough you use a lot of your hip flexors muscles to also do this exercise. The good thing is that there are many good lower ab exercises and if you feel one does not work for you, just try another one. Good luck!
Thanks alot.
But what other one?? Can u show me some good ones?
And … When can I start to train in fitness ??
I’ve already trained 2 months… And I can bench press 110 pounds… My weight is 103.
Is that fine? ( Im 14 )
And if I start to train too early I heard It’ll stun my growth.???:S
Can u help ;D?
You can go and see some lower ab exercises in this video of mine: http://www.youtube.com/watch?v=OCQPK6RsNIw
hi howmany times a day should i do this nd when nd how many reps pls help
Just one time per day, 3 times per week.
hi i m trying t odownload ur beachbody book i got eamil confirmation code i clickd download but still i m not able to get t y ???
Send me an e-mail and I will make sure we get you the ebook ASAP.
sorry thx i got it i downloaded adobe reader 9 nd i got it
hi.dude you rock !! lol i think i am the guy who disturbs u most !!!!!!!!!!!!! i got ur beachbody book i am gonna follow it from tomorrow ok i m doing cardio as it says but tell me one thing it also says to do muscular exerciese the circuit for 3 times the one includin abs exercises um soo did u transform ur body also same like the book says cardio abs exercise n strecht n diet ???? wannaa loose weight so its ok if i do abs exercies thing that book says ??
Yip this a good beginner workout and yes did abs like the book says. After about 3 to 3 weeks you will want to get onto a more powerful wokrout though otherwise your results will be much slower or even stop. Good luck!
I have a question.. where can I get that rubber?
Any good fitness store should have exercise bands.