Tuesday, 4 October 2011

READY TO TAKE YOUR TRICEPS TO THE NEXT LEVEL??




WARMUP: 4X20 TRICEP PUSHDOWN

1) EZ CURL BAR SKULL CRUSHERS 12/10/8/8 AT THE CONCLUSION OF EACH SET BANG OUT 25 CLOSE GRIP LOCKOUT PRESSES (FOCUS ON KEEPING ELBOWS IN TIGHT DURING THE SK. FULL EXTENSION AND SQUEEZE AT TOP

2) HEAVY/LIGHT TRICEP PUSHDOWNS. A SUPER HEAVY SET OF PUSHDOWNS 6-8 REPS THEN DROP WEIGHT AND HIT 15 REPS PERFECT FORM. 4 ROUNDS HERE

3) ROPE PUSHDOWNS INTO ROPE PRESS LOCKOUT. GET SLIGHTLY FORWARD LEAN. DO A ROPE PUSHDOWN AND PULL APART AT BOTTOM. FOCUS ON SLOWNESS OF THE REP, USE LIGHTER WEIGHT. 2 SECOND PAUSE AT BOTTOM OF REP. DO 10-12 SLOW REPS THEN WITH THE ROPE HANDLES PRESSED TOGETHER TO A CLOSE GRIP PRESSDOWN FOR 20-25 REPS. 4 ROUNDS HERE

4) SINGLE ARM TRICEP KICKBACKS USING SINGLE ROPE FROM LOW CABLE PULLEY. 12-15 SLOW SQUEEZING REPS EACH ARM. 4 SETS TOTAL, GO BACK AND FORTH NO REST HERE.

5 comments:

  1. If you don't fancy going to the gym, then you might want to consider bodybuilding on your own. JayJenkins

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