Bat wing (tricep) help

**Sunshine** · 04-04-2003, 04:52 PM

I am looking for some ideas on how I can most effectively increase my muscle size to help with my triceps problem.

A little history here. At one time I was over 200 pounds...lost 60 + pounds (at 5'8" a size six). About a year later we decided to have another baby. I put on 30 pounds and stayed there for a year after the baby. Now I am back down to stay.

I am on a healthy diet nutrition wise, low fat, salt, drink all my water etc. So that is not an issue. I also do cardio 5 days a week and lift 4 times a week upper/lower alternating. I actually worked out with a trainer last summer and he said I was one of his strongest women. I tend not to get sore.

I have a bowflex at home, 5,8,10 and 15 pound dumbells(use these for biceps and lats), fitness band,step and treadmill.

Any ideas on specific exercises, changes in my routines, etc. that will help

Thanks

**Scotty the Body** · 04-04-2003, 05:02 PM

What kind of routine are you doing now?
What are your goals? weight loss, building muscle? both?

You didn't really say what your triceps problem was?

**Sunshine** · 04-04-2003, 06:27 PM

oh...ok well building pretty much. I only have about 5 pounds left to loose. Bat wings means flabby triceps lol. It is a combination of excess skin and some fat in the triceps area. Makes me look much older than my 33 years and make cap sleeve shirt and sleeveless shirts impossible.

Here is my weights workout for Sat and Sunday

Sat
3 sets of each
incline chest press 30 x 12
machine chest press-30 x 12
shoulder press 20x12
delt row 30 x 12
dumbell shrugs 30 x 12
fitness band overhead triceps press x 12
decline push ups x 12
Bench Dips x 12
Reverse ab curl x 12
1/4 sit up x 12
Tricep kickback 10 x 12
Fitness band low oblique rotation X 12

Sunday
3 sets of each
ankle weight lying leg abduction (inner) 5 x12
ankle weight standing leg abduction (outer) 5 x 12
ankle weight supine leg lift 5 x 12
dumbell 1 arm row- 15 x 12
fitness band one arm row- x 12
machine biceps curl- 30 x 12
dumbell concentration curl 10x 12
dumbell calf raises- 30x 12
lying gluteus lift 20 x 12
dumbell alternating hammer curl 30 x 12

Also wanted to say my shoulders look great - nice and sculpted and toned.

**Scotty the Body** · 04-04-2003, 08:50 PM

So it looks like your doing
Saturday - Chest/shoulders/tri's
Sunday - Legs/bi's/back

Your workouts are kind of all over the place, doing one muscle going to another and then back to the first.
I'd try sticking to one at a time, do all your chest work, then go to shoulder and finish with tri's etc.

I would also lower your reps to 8-10 and don't be afraid to use more weight, I see your doing 20's for military press, I would think you should be able to do more than 30's for chest as it is a larger muscle.

As far as the flabby tri's, lower body fat will help, if you've lost a lot of weight fast, it can sometimes take a little time for the skin to get its elasticity back.

I'm not sure what you can all do with Bowflex machines so I won't change your exercises.

Welcome to the board

You might check out the nutrition board as well as the diary section, many good tips in both.

**Sunshine** · 04-06-2003, 06:22 AM

oops I meant 20 each arm for a total of 40 for the shoulder...lol

ok...thanks. Don't be shy about suggesting exercises. I can adapt most of them to bowflex. Just give me some ideas on what to try. Most of it I am using dumbells anyway.

Thanks !

**tjwes** · 04-13-2003, 09:38 AM

Try French presses,Tricep pushdown`s,& Tricep dips between benches in a tri-set ie. all in a row then rest repeat for two more sets 10-15 reps per set use weight that makes you work hard to get these reps. Good Luck!

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