Up To 75% Off Apparel Clearance Sale! Tap Here!
workouts

Terrifying Triceps Workout

January 6, 2015 | 0 Comments
Reading Time: 5 minutes
Continue Reading

This workout is guaranteed to scare your triceps into GROWTH! They won’t know what’s hit them by the time the workout’s over. We’re using the SHOCK principle in this workout to overload those triceps and stimulate ALL KINDS OF GAINS!

What You’ll Need:

– A reliable training partner

– A Complete Muscle Building Pre-Workout Supplement

– A pair of TMJ Wrist Wraps

As we are going to be doing a lot of sets to failure followed by forced reps, negatives and drop sets. You will need a reliable training partner to PUSH you to failure and BEYOND!

OK…LET’S DO THIS!

Exercise 1: Incline Bench EZ Bar Skull Crushers

There is no better way to start such an INTENSE workout than with some Skull Crushers!! We ain’t doing no ordinary Skull Crusher though!

Set up a bench with about a 45 degree incline. You will be doing these Skull Crushers using the incline bench as a back rest. You want your head to rest right at the top of the back rest so depending on how tall you are you may be able to sit in the bench or have to keep yourself up by pushing your legs into the ground.

When executing these incline bench Skull Crushers, as opposed to standard Skull Crushers, the bar will be going behind your head and the bench as well. Try to keep your upper arm in a vertical position and of course keep your elbows in nice and tight.

To make sure you have the Skull Crusher movement down. Check out MassiveJoes Exerpedia Here!

Set 1: Warm up set with light weight for 15 reps

Set 2: Warm up set with light weight for 12 reps

Set 3: First working set. Use enough weight to cause failure between 6 – 8 reps. Rest at the top of the motion for 5 – 10 seconds and then go for another 3 – 4 reps. Rest again at the top for 5 – 10 seconds and go one last time for another 1 – 2 reps! (Double Rest Pause Set)

Set 4: Second working set. Use enough weight to cause failure between 6 – 8 reps. Then with the help of your training partner you’re going to do another 6 – 8 negative reps; you will control the negative part of the movement for a count of at least 6 seconds then have your training partner lift the weight up before you take over for the negative part again.

Set 5: Final working set. Use enough weight to cause failure between 6 – 8 reps. Then drop the weight by about 30% and go for as many reps as you can. Then drop the weight again by about 50% and go for as many as you can again! (Double Drop Set)

Exercise 2: Bodyweight/Weighted Hanging Tricep Dips

With one exercise down we should be well ‘warmed up’ to hit a BIG multi-joint exercise… the Hanging Tricep Dip! Depending on your strength with this exercise you will either do them using your bodyweight or with added resistance such as a dumbbell between your legs to cause failure at the required number of reps. NO assisted machines are to be used here!

Make sure you’ve got your form on point by checking out MassiveJoes Exerpedia Here!

Set 1: First working set. You want to cause failure between 10 – 12 reps. If you can’t get 10 reps with your bodyweight, get your training partner to spot you. If you can get 12 reps comfortably, add some weight by using either a weight belt or a dumbbell held between your feet.

Set 2: Second working set. You want to cause failure between 8 – 10 reps. Use the appropriate spotting or added weight to cause failure between 8 – 10 reps. Then rest at the top of the motion for 10 seconds, holding the SQUEEZE, before going for another 4 – 6 reps! (Rest Pause Set)

Set 3: Final working set. You want to cause failure between 6 – 8 reps. Use the appropriate spotting or added weight to cause failure between 6 – 8 reps. Then rest at the top of the motion for 10 seconds, holding the SQUEEZE, before going for another 2 – 4 reps! (Rest Pause). Then rest for another 5 – 10 seconds and remove any added weight because we are going to chase some negatives! Control the negative motion of the exercise going as SLOW as you can! You can use your legs to push yourself back to the top before controlling the negative again. Go for 6 – 8 negative reps.

Exercise 3: Close Grip Bench Press

By now your triceps should definitely be feeling it, so we’ve only got one more compound exercise to go… we told you this was going to be hard! The Close Grip Bench Press is another INCREDIBLE mass building exercise for your triceps! You can load up the weight but don’t be silly, make sure you keep solid form to keep your chest and shoulders from taking over.

Make sure you’ve got your form on point by checking out MassiveJoes Exerpedia Here!

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps. Rest at the top of the motion for 5 – 10 seconds and then go for another 6 – 8 reps. Rest again at the top for 5 – 10 seconds and go one last time for another 4 reps! (Double Rest Pause Set)

Set 3: Second working set. Use enough weight to cause failure between 6 – 8 reps. Then with the help of your training partner you’re going to do another 6 – 8 negative reps; you will control the negative part of the movement for a count of at least 6 seconds then have your training partner lift the weight up before you take over for the negative part again.

Set 4: Final working set. Use enough weight to cause failure between 6 – 8 reps. Then drop the weight by about 30% and go for as many reps as you can. Then drop the weight again by about 50% and chase as many as you can! (Drop Set)

Exercise 4: Underhand Grip Cable Pushdowns Superset with Overhand Grip Cable Pushdowns

Now we’ve got our compound exercises out of the way…let’s PUMP some blood into those tris with some cable work.

Using a straight bar or EZ bar attachment set up a cable at its highest position. The first half of this superset you will be holding the bar with a supinated/underhand grip (palms facing up). You will aim to cause failure between the required reps then immediately change to a pronated/overhand grip (palms facing down) and with the same weight get AT LEAST the same number of reps as you did with the supinated/underhand grip!

Sets 1 – 3: Working sets. Aim to cause failure between 10 – 12 reps. As described above, starting with the supinated/underhand grip and then supersetting with the pronated/overhand grip.

Exercise 5: Cable Rope Pushdowns

FINALLY…we’re almost at the end! We’re going to finish off with some Cable Rope Pushdowns. This exercise is all about the SQUEEZE, we want to flush our triceps full of blood and nutrients for MAXIMUM GAINS!

Make sure you’ve got your form on point by checking out MassiveJoes Exerpedia Here!

Set 1: Working set. You are going to do 100 reps… that’s it, one set of 100 reps. Start with a weight that would cause failure between 10 – 12 reps. Once you hit failure, drop the weight by one plate and go again until failure. Keep going and dropping the weight until you hit a total of 100 reps!

You’re done! Great work! Now go and feed that growth!

 

How can we help?
Your Cart