Tricep Routine Idea

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Tricep Routine Idea

Postby admin » Sun Feb 11, 2018 6:32 pm

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..

Exercise 1
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.

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..

Exercise 3
Pulldowns (Rope)
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..

Exercise 4
Reverse 21s
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!

One rep max
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Re: Tricep Routine Idea

Postby One rep max » Sun Feb 11, 2018 6:43 pm

To be fair mate your tris are amazing :lol:
Getting there one step at a time!
Getting there one rep at a time!
Starting again isn’t always a bad thing a chance to be better than before

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admin
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Re: Tricep Routine Idea

Postby admin » Sun Feb 11, 2018 6:52 pm

One rep max wrote:To be fair mate your tris are amazing :lol:


haha ty bud.
they don't get the focus they used to get as chest and delts need to catch up so they get hit harder but I cant stop training them as they will then just remain big but lose shape and size.
hows ur training Paul? u still in boys club?

One rep max
Posts: 176
Joined: Tue Feb 03, 2015 7:09 pm
Location: Bridgwater

Re: Tricep Routine Idea

Postby One rep max » Sun Feb 11, 2018 6:57 pm

admin wrote:
One rep max wrote:To be fair mate your tris are amazing :lol:


haha ty bud.
they don't get the focus they used to get as chest and delts need to catch up so they get hit harder but I cant stop training them as they will then just remain big but lose shape and size.
hows ur training Paul? u still in boys club?




It’s was going ok until I torn my shoulder but am still going just can’t do all upper body training at mo
I’ve decided to stop the test cycle I was on (was only 2 jabs in )
And now just going a bit xtra cardio and trying to burn fat and na mate I’m at flex now it’s got a bit more cardio stuff
Getting there one step at a time!
Getting there one rep at a time!
Starting again isn’t always a bad thing a chance to be better than before

User avatar
admin
Site Admin
Posts: 3244
Joined: Sun Feb 01, 2015 11:23 am

Re: Tricep Routine Idea

Postby admin » Sun Feb 11, 2018 7:06 pm

One rep max wrote:
admin wrote:
One rep max wrote:To be fair mate your tris are amazing :lol:


haha ty bud.
they don't get the focus they used to get as chest and delts need to catch up so they get hit harder but I cant stop training them as they will then just remain big but lose shape and size.
hows ur training Paul? u still in boys club?




It’s was going ok until I torn my shoulder but am still going just can’t do all upper body training at mo
I’ve decided to stop the test cycle I was on (was only 2 jabs in )
And now just going a bit xtra cardio and trying to burn fat and na mate I’m at flex now it’s got a bit more cardio stuff


ahh ok. sorry to hear about the shoulder bud!

One rep max
Posts: 176
Joined: Tue Feb 03, 2015 7:09 pm
Location: Bridgwater

Re: Tricep Routine Idea

Postby One rep max » Sun Feb 11, 2018 7:08 pm

It’s not really bad thank god but :lol: so be back at it
Getting there one step at a time!
Getting there one rep at a time!
Starting again isn’t always a bad thing a chance to be better than before

User avatar
admin
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Posts: 3244
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Re: Tricep Routine Idea

Postby admin » Sun Feb 11, 2018 8:23 pm

One rep max wrote:It’s not really bad thank god but :lol: so be back at it


Good to hear that bud!

Graham
Posts: 73
Joined: Wed Apr 29, 2015 10:25 am
Location: Port Talbot

Re: Tricep Routine Idea

Postby Graham » Wed Feb 28, 2018 1:14 pm

Wow. Last pic I saw of you, you were into cycling and grappling. Your profile pic is great . . . such a massive amount of quality weight gain!


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