The Matric Routine for Triceps

triceps exercises pakistan

The Matric Routine for Triceps for Pakistanis

THE MATRIX ROUTINE FOR TRICEPS by Synergize.pk offers something special for those who like training triceps and who also want to see quick results. The term ‘triceps’ derives from the Latin word for ‘three -headed’ and refers to the inner, outer and middle heads of the muscle area, each of which is engaged in straightening the arm. A word of caution – because the triceps is a relatively strong muscle, there is a temptation to use heavy weights to train it.

As a consequence, many athletes develop elbow problems which could have been avoided. The matrix principle is a great advantage in this regard, as it does not require heavy weights to work the muscle at its deepest levels to exhaustion. The other cause of injury, however, involves bouncing the weight when the barbell is lowered. But don’t sabotage your elbows by failing to control the weight at every point in the movement.

Matrix triceps exercise should he performed as ‘isokinetic’ or continuous tension movements. In other words, lowering and raising the weight at about the same speed in both directions.

The general matrix routine for triceps is made up of three exercises, performed consecutively as a ‘giant rotating set’ based around matrix “Iso-tension” movements. The initial exercises are:

  • The lying triceps ex-tension with a barbell, (with an EZ curl bar),
  • Triceps pushdowns on the lat machine, and
  • Standing triceps extensions (preferably with the EZ curl bar).

You should begin by warming up with 20 reps in the close grip bench press. Lying on the bench face up, choose a weight which is approximately 25 % of your maximum bench press. Your hands should grip the bar so that they are spaced no more than 15 to 25 cm apart. Lower the bar the chest (just below the nipple) and press the bar to arm’s length for 20 reps. Rest for one minute.

Sequence 1

The first exercise in the sequence is the lying triceps extension. You should start with a weight you can handle comfortably. Using the EZ curl bar, if possible, lie face up on a bench without racks, or if the bench has weight racks, lie at the opposite end of the bench from them. Grip the bar at a point which is about equal to the width of the bench. Start with the arms straight, as in the completion position of the bench press with the palms of your hands facing your feet. Slowly lower the bar to a point on the bench (or of the end of the bench) just behind the head by ben-ding the arms at the elbows only. The bar should just lightly touch the bench directly behind your head. Be careful not to hit your head on the way down and don’t pin your hair to the bench with the bar. Control is of the utmost importance in this exercise. Lower the bar and raise it to the complete point for 5 full reps. Now lower the bar and raise it up to a point about 3cm above the halfway position.

Now complete the first exercise by lowering and raising the weight for 5 full reps. Pause for 10 seconds and begin the second exercise in the sequence, triceps pushdowns.

Using the short triceps bar (if available) to attach to the lat machine cable, select a weight which you can handle comfortably for triceps pushdowns. Facing the lat machine, grip the bar and pull it towards the level of your pectorals. Push the bar down by rotating the forearm towards your thigh. Try to keep the elbows at your sides and stationary, as the movement should be from the elbows down to the hands only. Push the bar down towards the thigh and repeat moment for 15 conventional reps. Pause 10 seconds and proceed to the third exercise in the sequence, the standing triceps extension.

Using the EZ curl bar with a moderate weight, press the bar overhead. Keeping the elbow in the same position, lower the weight behind the head to about the point at which the neck meets the base of the skull and press the weight up to the original starting position. Repeat this movement for 5 reps. Now lower the bar to the bottom point and press it to just above the halfway point. Repeating this half movement for 5 reps. Straighten the arms to the overhead position again and lower the bar to a point approximately 3cm below halfway point; then straighten the arms. Repeating the movement for 5 reps.

Now finish the final movement in this first sequence with 5 full reps. If the weight is too heavy to maintain a strict style. Pause and try again. But do not bounce the weight at the bottom to get it up to the overhead position.

This then completes the first sequence. Rest for two minutes before proceeding.

 

Sequence 2

In the second sequence you commence with the second exercise in the first series. The triceps pushdown performed this time as an iso tension matrix. Thus you do 5 full reps to commence from the bottom to a point 3 cm just above the halfway point then 5 reps from the bottom to the starting position at pec level down to just below the halfway position. Finally completing this first exercise with 5 full reps. Pause for 5 seconds before proceeding.

The second exercise in the sequence is the third exercise in the first series, i.e. the standing triceps extension. Performed in conventional style. Holding the weight with arms straight overhead and palms facing the direction you are looking. Lower the weight by bending the elbow while the position of upper arm remains stationary and press the bar to arms’ length again. Repeat this movement for 12 to 15 reps. depending upon your stamina. Pause for 10 seconds before going on to the third exercise in the sequence.

The third exercise in the second sequence is the lying triceps extension. Performed as a matrix isotension. Lying face up on the bench and varying the grip from the first set. Press the bar to the arm’s length, keeping the elbows stationary and rotating only the lower half of the arm. Repeat this movement for 5 reps. Now lower the bar to the bench and raise it to a point 3 cm above the halfway position and repeat for 5 reps. Press the bar to the overhead position until the arms are straight and this time lower the bar down to just below the halfway position- elbows as stationary as possible and extend the bar to the starting position for 5 reps. Complete the final movement in the second sequence by doing 5 full reps. rest for 3 minutes before commencing.

 

Sequence 3

Sequence 3 begins with the third exercise in the first series, the standing triceps extension, performed again as a matrix isotension. This means that you press the bar to the overhead position so that the arms are straight and lower the bar behind the head as far as possible, returning the bar to the overhead position for 5 reps. Now lower the bar and do 4 reps from the bottom position to just above the halfway position, then do 4 reps from the overhead position to just below halfway and up; then 5 full reps. Pause 15 seconds.

The second exercise in the third sequence is the lying triceps extension, performed this time as a conventional movement for not more than 12 full reps. Upon completion of this movement you should pause for 20 seconds and begin the third exercise in the sequence.

The third exercise in the sequence is the triceps pushdown on the lat machine, per- formed this time as a matrix isotension. Facing the lat machine, do 5 full reps of the triceps pushdown. Now straighten the arms to the bottom position and relax the elbows so that the bar slowly raises to just above halfway position before straightening the arms again. Repeat for 5 reps. Now from the top position at the level of the pectorals, press the bar down to approximately 3cm below the halfway position and repeat the movement for 5 reps.

The exercise is now completed by doing 5 full reps in conventional style.

 

The matrix program by Synergize.pk as outlined above can be supplemented by substituting any of the following exercises: parallel bar dips (narrow bar spacing); single-arm dumbbell triceps extension; triceps kickback with a dumbbell, and triceps rear bench dips.

For those advanced bodybuilders who wish to Specialize on the triceps, the above routine can be performed twice per week for 7 weeks, if the original exercises are completely substituted with 3 different triceps exercises, rotating from week to Week the specific exercises which constitute the series. Always maintain good nutrition and diet by supplementing your diet with Whey protein, essential vitamins and pre-workout supplements in Pakistan to fuel your body throughout the day.

5 Day Workout Routine

5 day workout routine

5 Day Workout Routine by Synergize.pk

The 5 Day workout Routine is the routine that is followed continuously for a length of time of 5 days in a row. This routine consist of 5 major body parts training, each body parts for every 5 every single day.

 

How does the 5 day workout routine works?

The person will be doing 5 workouts every week. Every day, the separate body part will be trained with a number of different exercises.

 

Day 1: This is the routine

  • Barbell Squats, do 4 sets 8 times, with rest time of 2minutes
  • Leg press, do 4 sets 25 times, with rest time of 2minutes
  • Leg Curl, do 5 sets 8 times, with rest time of 1 minute
  • Lunges, do 3 sets 15-20 times, with rest time of 1 minute
  • Seated calf raise, do 5 sets 12 times, with rest time of 1 minute
  • Standing calf raise, do 4 sets 25-30 times, with rest time of 1 minute
  • Cardio workout (20-25 minutes)

 

Day 2: this is the routine:

  • Barbell Bench Press (1minute)
  • Incline dumbbell press, do 4 sets 8 times, with rest time of 1 minute
  • Flat dumbbell flies, do 4 sets 12 times, with rest time of 1 minute
  • Dumbbell pullovers, do 4 sets 15 times, with the rest time of 1 minutes.
  • Push ups, do 3 sets for 1 minute
  • Leg raises off bench, do 3 sets for 25 times, with rest of 30 seconds
  • Cable crunches, do 3 sets for 15 times with the rest of 30 seconds
  • Cardio, for 20 to 25 minutes

 

Day 3: this the routine:

  • Chin up, do 4 sets with the rest time of 1 minute
  • One arm dumbbell rows, do 4 sets 10 times with the rest time of 1 minute
  • Reverse grip pulldowns, do 4 sets 12 times with the rest time of 1 minute
  • Barbell power cleans, do 4 sets 8 times with the rest time of 1 minute
  • Hyperextensions, do 4 sets 15-20 times, with the rest time of 1 minute
  • Dumbbell side bends do 4 sets 20 times with the rest time of 1 minute
  • Cardio Perform for 20 to 25 minutes.

 

Day 4: this is the routine:

  • Military press, do 5 sets 8 times with the rest time of 2 minutes
  • Side laterals, do 4 sets 10 times with the rest time of 1 minute
  • Barbell upright rows, do 4 sets 12 times with the rest time of 1 minute
  • Bent Over Laterals, do 5 sets 15 times with the rest time of 1 minute
  • Incline sit ups, do 4 sets 30-50 times with the rest time of 1 minute
  • Cardio Perform for 20 to 25 minutes.

 

Day 5: this is the routine:

  • Close grip bench press, do 5 sets 6 times with the rest time of 2 minutes
  • Standing barbell curls, do 5 sets 6 times with the rest time of 2 minutes
  • Skull crushers, do 4 sets 10 times with the rest time of 1 minute
  • Incline dumbbell curls, do 4 sets 10 times with the rest time of 1 minute
  • Triceps cable press downs, do 3 sets 15 times with the rest time of 1 minute
  • Dumbbell concentration curls, do 3 sets 15 times with the rest time of 1 minute.

 

 

 

 

Selecting Whey Protein for Women

Best Whey protein for women

The importance of choosing best whey protein for women

 

There are a number of reasons why adding protein in a women diet will be beneficial. Protein is made of 20 amino acids, out of which 9 acids are essential, which means that your body is not capable of producing is amino acid by its own. Therefore, you can only consume it through eating food which have proteins.

Protein which we eat is the building blocks of muscle. There are also important because they are needed for neurotransmitters and hormones.

 

 

Advantages of taking protein:

  • Protein balances out your energy levels and appetite. Protein takes longer to break down and digest. This means the person will be full for a longer time.

 

  • Burning of Calories is done more efficiently: A body needs 20-35 percent of energy to burn and digest protein, which means protein have a great thermic effect of food.

 

  • Protein also boosts your immune system. If a person uses the best whey protein for women to their diet, they not only takes muscle-building strength but also boost their immune system. The best whey protein for women consists of glutathione, which is a tri-peptide which is helpful in strengthening the function of immune.

 

What is Whey protein and is it good to take whey protein?

Whey protein actually is the by-product of cheese production which is the liquid left over on top of the curdled milk.  This protein contains the protein which is necessary for making protein synthesis and hypertrophy.

 

Whey is used mostly by athletes and bodybuilder women. It is because of the high amount of amino acids present. These proteins are high in leucine, which is the essential amino acids that are used in producing the initials of protein synthesis.

 

The best time to take whey protein is after training, because of this rapid digestion and abundance of leucine.

 

What are the types of Whey protein that are available?

There are three major kinds.

  • Whey Concentrate
  • Whey isolate
  • Whey hydrolysate

 

Whey concentrate is the Cheapest form of protein because it is least processed. This protein contains a few amounts of fat as well as lactose. Whey isolates are the better quality of protein, as the fat and lactose is refined from it.  They are more expensive to manufacture as compared to whey concentrate.

 

Whey hydrolysate is the predigested form of whey protein, which means out body can easily absorb it, and this type is also free of any allergenic substance which contains milk products.  This is also good for solubility and digestibility of protein. Whey concentrate is the most expensive as compared to the remaining other three types.

 

What factors are considered before taking any of this whey protein?

While selecting the type and amount of protein intake, these factors should be considered:

 

  • The total muscle women have. The more the muscle, the higher the amount of protein intake.

 

  • How active a woman is. If a woman is really active in exercise, the body needs more protein intake.

 

  • The age of the women. The more aged the women are, the body needs more protein to maintain the lean mass.