IRON 2 IRON Fitness

Grow your triceps faster

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Name the workout..
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CARDIO HIIT Home Workout✅ 1️⃣High Knees / 3 sets 45 secs 2️⃣Jumping lunges / 3 sets 10 reps 3️⃣Jump Squats / 3 sets 10 reps 4️⃣Squats Twist / 3 sets 12 reps 5️⃣Knee tap + heel tap / 3 sets 30 secs 6️⃣2 jacks + 2 Knee ins / 3 sets 8 reps 7️⃣2 Jacks + 2 Kicks / 3 sets 8 reps 8️⃣Hip Twist Jacks / 3 sets 6 reps 9️⃣Squats Jacks / 3 sets 6 reps REST 60-90 secs between sets ✅️

If you want to create your own version of the prison bulking diet, adhere to the following simple tips:

Eat three balanced meals a day including a decent serving of protein, carbohydrates and some fats. Plus, if possible, two snacks.
Familiarise yourself with how many calories you need. Aim to be in a consistent calorie surplus of roughly 200-400 calories, any more and you will likely be gaining fat instead of muscle. While you don't have to meticulously count calories, you will likely need to up your portion sizes to gain weight if you've previously been maintaining.
Eat enough protein. For muscle gain this is usually 1.6 grams to 2 grams per kilogram of bodyweight. As a rule of thumb, multiply your bodyweight in kilograms by 2.
Focus on recovery by including rest days in your programme and prioritising sleep. 1-2 rest days a week should be sufficient.Day 1: Upper
Day 2: Lower
Day 3: Full body
Day 4: Rest
or

Day 1: Push
Day 2: Pull
Day 3: Lower
Day 4: Push
Day 5: Pull
Day 6: Lower
Day 7: Rest

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Burpees can evoke strong reactions. Some people love them, while others hate them. A burpee is an advanced exercise that shows up in workout classes, personal training sessions, and at-home fitness programs. It’s a challenging exercise, but it may be easier to master than you realize. Plus, the health benefits of burpees make them worth the extra effort. As long as you have full mobility, you can learn how to do a burpee. And you can start with modifications that make it easier and then work your way up to the real thing. Below, we explain how to do burpees and why you should.