|
SUBMIT a WORKOUT ◄ Do you have a triceps workout plan to share?.. take a few minutes to submit it!
|
Triceps Workout Summary
Difficulty Level: Advanced
Target / Goal: Build Triceps Mass
Recommended Days per Week: 2
Date Submitted: February 5, 2009
|
Workout Submitted By
|
JACoB
fitFLEX workouts: 5
Age: 31
Gender: Male
Experience: 15 years
|
|
|
Workout Description
This basic mass building triceps workout is actually my favorite. It's pretty much at an
advanced level and deals with lower sets and lower repeptitions. Of course, warm up the elbows properly
before starting my triceps workout and be sure to use full range of motion with a good squeeze of the
triceps muscle at the top of the movements each time. I'd suggest resting about 90 seconds between sets
to get the best value for your time. I also sugges to stretch the triceps between each set. Check out my
other programs here.
|
|
| Exercise |
Sets |
Reps |
| Close-Grip bench presses |
4 |
6-8 |
| Description: I'd suggest to do 1-2 sets of 15-20
repetitions first to warm up the shoulder/triceps muscles to avoid and injuries and to prepare for the oncoming sets. In
this exercises, you'll use some chest muscles, but be sure to keep your grip about 12 inches apart and your elbows close
by your sides. Push the bar up with the bottom of your palm rather than the top. I try to go down all the way to touch
my chest then up. |
| Lying triceps extensions |
3 |
6-8 |
| Description: Some like to also call these "skull-crushers"
but I prefer calling them what they are.. anyways in this exercise keep your elbows should width apart always, and straight
up to the sky. Lying on a bench, press the weight up first from your chest to get into starting position and then keeping
your elbows stable extend backwards and lower the bar to your forehead area.. be sure to do this slowly to avoid injury. As
an extra tip, I like to actually rep out a few close grip bench presses with this exercise when I am done with the extensions
for a few more extra reps. |
| Triceps Pushdowns |
3 |
10-12 |
| Description: By this point your triceps are already
pumped up and tired, so with this "shaping" exercise we get those last few sets in for the final burn to really stimulate
some results. For proper form, keep wrists locked and elbows stationary by your sides for the full range of movement. Try
to pick a weight that makes you go through the "burn" for the last 4-6 repetitions. |
|
|
fitFLEX Workouts - Advanced Triceps Gym Workout Routine
Pre-Workout
