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#GirlsWhoLift Workout: Friday Tricep/Core Day

by Mallory

Congrats! You made it to the last day of the #GirlsWhoLift workout! I’m proud of you.

Today is triceps & core day. You know how that jiggle spot that wobbles around when you wave goodbye to someone? I know a lot of women complain about their “bingo wings” or whatever you want to call them.

Work. Your. Triceps!

#GirlsWhoLift Workout Day 5

Bingo wings no more.

And for our core segment, we’re doing it as a circuit. Which means you’re going to perform one set of the first exercise, move to the second, then third, etc, until it’s done. Then you take a couple minutes rest and repeat the whole thing. We’re going to repeat it three times.

Now remember – you cannot spot reduce!! I can’t emphasize it enough. Doing crunches will not give you visible abs. You could do 100 crunches a day (which is very unnecessary), and you still won’t see your abs if you’re not treating your body with the nutrition it deserves.

Most women do not have visible abs unless they’re at a low body fat percentage, which takes time, hard work, and most importantly – eating right! You know that good ol’ saying – abs are made in the kitchen! Many fit women that have awesome abs don’t even train them very often or at all. You should always be engaging your core while performing lifts, especially compound ones like squats and deadlifts. Those really hit the abs hard!

#GirlsWhoLift Friday Workout

Here is the outline for today!

– Triceps:

– Tricep dips (assisted or unassisted) – 3 sets of 10
– Triangle pushdown – 3 sets of 12
– Overhead tricep extension – 3 sets of 12
– Rope pulldown – 3 sets of 12

 – Core Circuit (x3):

– Hanging leg raises (15)
– Hanging obliques (15 each side)
– Captain’s chair (15)
– Decline crunches (20)
– Decline russian twists (30)
– Bicycle twists (30)

For the circuit above, go through the list performing one set of each exercise. Then take a two minute rest and do it all again! And then another two minute rest before your third and last time!

Now let’s take a look at the exercises with some pictures for reference.

– Tricep dips (assisted or unassisted) – 3 sets of 10


– Triangle pushdown – 3 sets of 12


– Overhead tricep extension – 3 sets of 12


– Rope pulldown – 3 sets of 12


 – Core Circuit:

Hanging leg raises (15)
Hanging obliques (15 each side)
Captain’s chair (15) – I like doing straight legs on this one, it targets the lower abs!
Decline crunches (20) – I’m holding a 10 lb plate in the picture, just to make it a little more difficult. You can feel free to do it with or without!
Decline Russian twists (20) – Also holding the plate for these too. Again, up to you.
Bicycle twists (30)

Phew! You made it! All five days! I guarantee if you do your best to complete this workout 5 days a week, along with paying attention to your caloric intake and macronutrients, you will begin to see results. No, they will not be instant. Great, sustainable results come with a lifestyle change. But taking steps like adding this gym routine to your schedule is a huge step there. And like I said in the first post, heavy lifting is the workout that will change your body in a shorter amount of time than other methods of working out.

It’s been a pleasure writing these guest posts for my sister this week, and I hope to have more contributions in the future.

#GirlsWhoLift Previous Workouts:
Monday: Chest Day
Tuesday: Leg/Booty Day
Wednesday: Shoulder Day
Thursday: Back/Bicep Day

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#GirlsWhoLift Workout: Thursday Back/Bicep Day! | Shaping Up To Be A Mom October 25, 2018 - 5:20pm

[…] And when you’re ready, meet me over at Day 5! […]