|
TRICEPS |
ADVANCED
ROUTINE: DARREM CHARLES
|
|
TRINIDAD’S DARREM CHARLES
has to work his triceps hard to keep them in balance
with his softball-sized biceps. This routine helps him do
just that — and it can do wonders for your arms as well.
>> A typical triceps
workout shouldn’t take longer than 30 minutes, according to
Darrem. “Hit your tri’s hard, then give them rest,” he says.
>> He also uses
partials at the end of his workout occasionally. “For
instance, on pressdowns, do 10 full reps, then pump out some
one-quarter reps until your tri’s are absolutely burning.”
|
|
#6 |
|
EXERCISE |
SETS
|
REPS
|
|
Rope Pressdown
|
4
|
12, 10, 8, 6
|
|
Lying French Press |
4 |
12, 10, 8, 6 |
| DB Kickback |
3–4 |
To failure |
|
 |
 |
|
ROPE PRESSDOWN
START: Attach a rope
handle to an upper pulley and stand upright, grasping one
end of the rope firmly in each hand.
MOVE: With your back
tight in its natural arch and your elbows close to your
sides, flex your elbows and bring the rope down to full
extension. “To get maximum results out of each set, try
holding your arms at the bottom of the movement in the
straight and locked position for a full two seconds,” Darrem
suggests. “It’s not easy, but it’s the difference between
simply performing a rep and making every rep count.”
|
 |
LYING EZ-BAR
FRENCH PRESS
(FEET ON FLOOR)
START:
“Use a flat bench and an EZ-bar; have a training partner
hand you the weight,” Darrem says. “Find a hand position
that’s most comfortable within shoulder-width distance.”
Lift the bar almost straight overhead, so your arms are just
slightly angled back.
MOVE: Lower the bar
from the overhead position down toward the upper part of
your forehead — only your forearms should be moving, while
your shoulders and upper arms remain stationary. Control is
crucial on this move; if you don’t have a spotter and you
suddenly reach muscle failure, you can bail by leaving
yourself enough bench room above your head (not shown in
these photos) to set the bar down. You can also try this on
a decline bench.
|
 |
 |
 |
|
DUMBBELL
KICKBACK
START:
Grasp a dumbbell and straddle a flat bench. Take a stable
position so you can’t swing the weight up, and hold your
working arm adjacent to your body.
MOVE: Extend at your
elbow until your arm is straight back, then reverse to the
start. “Control the motion to ensure that your triceps do
all the work, and take each set to failure,” Darrem says.
“Once the muscle begins to fatigue, I’ll continue with
partial reps — I don’t stop until the muscle is completely
depleted of strength and my triceps are on fire.”
|
| |
Source:
One
of the
magazines of MUSCLE
& FITNESS
|
| |
|
|
