|
MORE WORKOUTS TO TRY:
#7) More mass.
’Nuff said.
#8) This
routine employs the forced reps technique to pound your
triceps. In a forced rep, a partner gives you just enough
assistance to help you finish a rep when you can’t complete
any more on your own. For the cable pressdown, your partner
should grasp the cable just above the handle and pull
downward to help you.
#9) If you
want more than just muscles for show, go for this
power-packed workout. Try to move as much weight as you can
in the smith-machine close-grip bench press, pyramiding up
each set and continually striving to lift more weight from
week to week.
#10) So your
triceps won’t grow no matter what you’ve tried? This’ll whip
’em into shape.
#11) If you
have plenty of arm mass, but you don’t have the cuts and
striations to go with it, this high-definition routine will
etch in the detail you’re seeking.
#12) A
circuit workout will get your blood pumping — and even more
importantly, get blood pumping into your muscles, prompting
all the essential growth processes.
#13) When
time is of the essence, this triceps routine will come in
handy.
|
|
#7
MASS BUILDER |
|
EXERCISE |
SETS
|
REPS
|
|
Close-Grip DB Press
|
4
|
12, 10,
8, 6 |
Lying EZ-Bar
French Press |
3 |
10, 8, 8 |
Seated
Overhead DB
Extension |
3 |
10 |
|
Weighted Dip* |
2 |
To failure |
* Similar to the version on "Triceps
: At-Home Training", except
you put your feet up on a bench. Place a
weight plate on your lap, and when you
reach failure, drop the plate and
continue repping until failure again.
|
|
#8
"FORCED
GROWTH" |
|
EXERCISE |
SETS
|
REPS
|
|
Close-Grip Bench Press*
|
4
|
15,
10, 8, 8 |
|
Cable Pressdown* |
3 |
8-10 |
|
Dual DB
Kickback** |
3 |
10 |
|
* Have a partner help you through
2-3 forced reps on the last two
sets.
** Stand and bend at the hips while
keeping your back arched, and
complete a kickback with both arms
simultaneously.
|
|
#9
POWER &
STRENGTH |
|
EXERCISE |
SETS
|
REPS
|
|
Close-Grip
Smith-Machine Press
|
5 |
12,
10, 8, 5, 3 |
Seated EZ-Bar
French Press |
3 |
10, 8, 6 |
|
Overhead Rope Extension |
3 |
10,
8, 8 |
|
Machine Dip |
2 |
10, 8 |
|
#10
SHOCK ROUTINE |
|
EXERCISE |
SETS
|
REPS
|
|
Decline French Press
|
4 |
15,
10, 8, 6 |
DStanding Overhead
Rope Extension* |
4 |
6, 8, 10, 12 |
Parallel-Bar Dip
(compound set with)
Close-Grip Push-Up |
3
3 |
10
To Failure |
|
* Similar to an overhead DB
extension; stand with your back to a
cable weight stack and grasp a rope
handle with both hands. Extend your
arms straight up toward the ceiling
on each rep.
|
|
#11
HIGH DEFINITION |
|
EXERCISE |
SETS
|
REPS
|
|
1⁄2-Rep Close-Grip
Bench Press
|
4* |
25-30 |
|
V-Bar Pressdown |
3 |
20, 15, 15 |
Reverse-Grip
Pressdown** |
3 |
20, 15, 15 |
Cable Concentration
Extension |
3 |
15*** |
|
* Pulse reps — only do the bottom
half of each rep. ** Same as cable
pressdown but hold the bar
underhanded. *** Per arm.
|
|
#12
FOUR-MOVE CIRCUIT |
|
EXERCISE |
SETS
|
REPS
|
|
Reverse Close-Grip
Bench Press*
|
4 |
12, 10, 8, 8 |
Lying EZ-Bar
French Press |
4 |
12, 10, 8, 8 |
Incline
Overhead Dual
DB Extension |
4 |
12, 10, 8, 8 |
|
Close-Grip Push-Up** |
4 |
10 |
|
* Use a shoulder-width, underhand
grip on bar.
** Perform with hands on a flat
bench and feet on floor.
|
|
#13
5-MINUTE |
|
EXERCISE |
SETS
|
REPS
|
|
Tri-Set: |
|
|
Standing EZ-Bar
French Press |
2 |
12, 10 |
Triceps
Extension
Machine* |
2 |
12, 10 |
|
Parallel-Bar Dip |
2 |
12, 10 |
|
Perform as a tri-set,
back-to-back-to-back with no rest
inbetween; rest 30-60 seconds
between tri-sets. Pyramid up the
weight each set.
* Found at most gyms.
|
|
|
