Ladder Workout - Triceps
Channel: Coach Bobby Bluford
Date: 2021-01-04

Workout Details: 

Choose any number of exercises/weights for one bodypart. You can choose a variety of exercises and/or weights. Each exercise/weight is considered a rung in the ladder. Working from the easiest/lightest to the hardest, work your way "up the ladder", working for :30, then resting for :30. Before performing the exercise/weight at the top of the ladder, rest :45, then perform that exercise/weight (only) for :45. Immediately upon finishing the top of the ladder, work your way down, without rest, performing each exercise in descending order for :30 until you get back to the "bottom". Rest 1:00, then repeat process. You can either do it for a total number of reps, as I did (500 Total), or decide beforehand how many times you are going to go up and down the ladder. 

Enjoy. 

The details of my version of this ladder: 

TARGET: 500 REPS TOTAL 

1. Running Arms (10 lbs) 
2. Triceps Kickbacks (15 lbs)
3. Light Res. Band Pressdowns
4. Behind Neck DB Press (40 lbs)
5. Lying Triceps Extension (25 lbs)
6. Lying Triceps Extension (30 lbs)
7. Triceps Kickbacks (20 lbs)
8. Heavy Res. Band Pressdowns
9. Heavy Lying Triceps Extension (35 lbs)
10. Close-Grip Push-Ups