Nice to share each others workouts.
sometimes we get bored with our own, OR even worse, and often the case, the body gets so used to doing the same exercise, it just sits in "survival mode" and doesn't even attempt to rip and grow.
We all have bodyparts that are better than others, some of us maybe blessed to be in proportion, sadly i am not one of those guys.
anyways... the bodypart I get more comments on than any other is my arms, especially my triceps.
so here is my tricep workout..
Close Grip Bench Press (Ez Bar)
1 set 20 reps.
2 set 15 reps
3 set 12 reps
4 set 8 reps
5 set 4 reps
6 set 2 reps
Obviously increasing the weight each set.
(Out of all the exercises i hit triceps with, i would say this is the exercise that has given me more size than any other.. a real mass gainer)
with a seriously nice pump its into exercise 2.
Seated Dumbell Extensions.
1 set 10-12
2 set 10-12
3 set 10-12
Usually keep the same weight throughout this exercise, if i am finding them too easily ill improve form by bringing the elbow real tight to the head. i normally do this anyway, but the elbow can stray if im struggling..
not only a good pump, but a good sweat too.. seriously swollen, into exercise 3..
1 set 12reps
2 set 12reps
3 set 12 reps
I really do concentrate on my form with these.. i used to just go as heavy as i could, but now its about control and more importantly, its about kicking that rope out as wide as you can to hit the tricep.
after 3 exercises and numerous sets, i do think i could walk out the gym at this point and i would grow.. but i do like to just finish it off with that final exercise that means doms are totally unavoidable and arms are just weak!!! So one more exercise..
2 sets 21
You have all done the 21s for biceps, but have you reversed your grip and done them for tricep and forearms..
The important thing with these is keeping the back totally straight, no shrugging, no pulling back.. and elbows must be kept close to the body at all times.
2 sets is enough here..
end of the tricep session.
total 14 sets over 4 exercises.
walk out the gym with fat triceps and look forward to day 2 doms!