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Tricep Triumph Workout

May 30, 2014 | 0 Comments
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If you have followed the evolution of Flex Lewis’s physique over the past few years, you would agree his results have been phenomenal and there is no messing about when it comes to his training style and intensity.

This triceps workout is based on the Y3T training protocol prescribed by Flex’s competition coach, Neil Hill, and will take your triceps training to a whole new level!

S-Q-U-E-E-Z-E is Hill’s favourite mantra when it comes to triceps development, so be sure to push your ego aside when it comes to the weight moved in this workout and instead focus on squeezing and contracting every single rep!

This workout is SUPER high volume, so you are going to need the following to keep up the intensity until the very end:

1. Team MassiveJoes Wrist Wraps

2. A Reliable Training Partner

3. A Complete Pre-Workout Supplement

4. An Intra-Workout Supplement With Carbs

Ready?

BOOM! Lets do this!

Exercise 1: Triceps Giant Set

For the first exercise we are going for STUPID volume in the shortest period of time. GIANT SETS BABY! For each movement you will complete 20 reps and immediately move onto the next movement, for 5 total movements per giant set, over 4 giant sets in total… that’s 400 reps, DAMN! Just to be extra cruel we are throwing in an extra 5 POWER reps at the end of each giant set… body-english is allowed, in fact, it is encouraged!

Make sure you choose a lighter weight for these giant sets as they are very high volume. If you are able to complete each movement easily, simply up the weight slightly until you are JUST hitting those 20 reps for each movement. Make sure you are always squeezing the muscle and in particular, the fascia of the muscle. When you finish 20 reps you go straight into the next movement with no rest!

For each giant set we are using the following movements performed for 20 reps, one after the other. You’ll want to find yourself a pulley station and claim it for this exercise!

Movement 1: Rope push down (hands flaring out)
Movement  2: Rope push down (hands together, close)
Movement  3: EZ Bar push downs
Movement  4: Reverse EZ Bar push downs
Movement  5: Rope overhead extension*
When you finish 20 reps of the rope overhead extension do 5 POWER reps; keep a stretch with the handles above your head for 3 seconds, then power to full triceps extension and squeeze for 2 seconds. Repeat for 5 reps!

Let’s BEGIN!

Set 1: 20 reps of Movement 1, immediately followed by 20 reps of Movement 2,3,4,5

Set 2: Repeat (heavier weight if it was too easy on previous set)

Set 3: Repeat (heavier weight if it was too easy on previous set)

Set 4: WILD BULL MODE: Repeat (heavier weight if it was too easy on previous set)

*Rest 2 minutes in between sets*

BAM! Now it’s on to the next one!

Exercise 2: Incline Nose Crushers

Grab an incline bench and set it at a 45 degree angle. Using either an EZ bar or straight bar you’re going to perform a movement very similar to the Skull Crushe,r but instead of lowering the bar to your forehead, you’re aiming for your nose. Make sure you’re keeping your elbows close together and not flaring them out as this will keep constant tension in your triceps. Low the bar slowly down to your nose for a 3 second count and then explode up with a 2 second squeeze. Repeat for the number of reps appropriate for each set.

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

Set 2: First working set with heavier weight for 12 Reps

Set 3: Second working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure at 8 reps, then rest for 10 seconds, and then get another 2 – 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from Set 4 and fail between 6 – 8 reps, then drop the weight in half and get another 4 – 6 reps, then drop the weight again and get another 6 – 8 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 3: Dumbbell Overhead Extensions

Time to stretch them b!tches out! With this exercise you want to ensure that your elbows remain close to your body – don’t flare them out towards the sides of your torso or you will activate your front delts. As the weight gets heavier you will likely need your training partner to help you get the dumbbell up and over your head. Need some tips and tricks on how to best perform this exercise? Check out MassiveJoes Exerpedia Here!

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

Set 2: First working set with heavier weight for 12 Reps 

Set 3: Second working set. Use enough weight to cause failure between 8 – 10 reps 

Set 4: Third working set. Increase weight to cause failure on 8 reps, then rest for 10 seconds, and chase another 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then get your training partner to help you get the weight up on the concentric movement but control the eccentric movement as long as you can. Repeat this for an extra 4 – 6 reps (negative reps). Then drop the weight by half and punch out another 8 – 10 reps (drop set)

*Rest 1 minute in between sets*

Exercise 4: Smith Machine Triceps Extensions + Close Grip Push Ups (Body Weight)

By this stage of the workout your triceps will be so cooked you could stick a fork in them… but we ain’t done just yet! We’ve got one last superset to really crush those triceps!

For this superset we are using two very challenging bodyweight movements! For the first movement simply set a smith machine at waist height, hands shoulder width apart and feet drawn out from you in a push-up position. Keeping your elbows in, move your body forward aiming for your head to move under the bar far enough to get a good stretch on the triceps and then extend out. That is 1 rep. Continue this for as many reps as you can, then immediately bring your legs closer to the bar and complete a close-grip push up, emphasizing the triceps for as many reps as you can.

Set 1: Smith machine triceps extensions to failure, followed by close grip push ups to failure

Set 2: Repeat the same as previous set

Set 3: Repeat the same as previous set

*Rest 1 minute in between sets*

There you have it! Now that you have just smashed your triceps, be sure to crush the latest MassiveJoes Postack to rebuild those tris bigger and better than ever before!

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