Tricep Rope Pull-Downs
PYRAMID SET OF 5/////AMRAP/////WARM UP
Grab a cable and a rope. Attach said rope to cable at the top. Grab it and move it with your triceps. This is a fairly easy exercise to perform. Elbows stationary, slow controlled movements. 1 second up, 2-3 seconds down (apply this to all other exercises). PYRAMID SET OF 5 means light weight, then moderate weight, then heaviest weight, then back to moderate, then light, minimal to no breaks in between. AMRAP means each one of those “sets” should be performed to failure.
Overhand SS Underhand Tricep Pressdown
4 SETS/////8-12 REPS/////SUPERSET
Straight bar on a cable set to the top. Grip shoulder width with hands gripping the bar over the top, elbows stationary, and press down with your triceps. Do that 8-12 times. Then flip your hands over so you’re gripping the bar from the bottom and do it all over again (superset if you’re following along). That’s one set. Do that 4 times.
Barbell Skull Crushers on bench
4 SETS/////8-12 REPS
EZ Bar or Barbell, lay down on your back on a bench or on the floor, and perform a similar motion to the overhand pressdown. Except the bar is over your face. Minor details. This is the last big exercise for your triceps. LIFT HEAVY AND DON’T DIE.
4 SETS/////8-12 REPS
BARBELL, not EZ BAR. This shifts your focus from the outside (long head) to the inside (short head) of your biceps. Tight squeeze at the top, same pacing as all exercises in this workout, 1 second up, 2-3 seconds down.
bARBELL cURLS
Smith Machine Drag Curls SS Dumbell Hammer Curls
4 SETS/////8-12 REPS
This one sucks. Like, a lot. Google Smith Machine Drag Curls if you’re having trouble, but basically load the smith machine like a barbell, grab it with an underhand grip, and “drag” the bar up with your biceps. You’ll feel a very tight contraction at the peak. Since this also focuses a lot on the short head, superset with some dumbell hammer curls to blast the outer head as well.
High Cable Curls
4 SETS/////8-12 REPS
Lighter weight and a TON of control are required for this exercise. 1 or 2 handles, depending on preference. Set the cables either to the top or level with the top of your head. Palms up, curl the handles towards the sides of your head. Again, light weight, control, and a tight squeeze at the peak.
Rope Curls SS Overhead Rope Tricep extensions
3 SETS/////AMRAP
This is your burnout set to kick the living shit out of yourself, push yourself to your absolute limit, and make yourself FAIL. Rope with a cable at the bottom. Hammer out your rope curls which are performed similar to a hammer curl, then immediately switch over to your overhead tricep rope extensions (standing rope skullcrushers, whatever you wanna call them). “But how many reps am I supposed to do, mr. trainer?” However many your scrawny little chicken arms can possible handle. Once you’re exhausted and you can’t physically move the weight anymore, do 2 more reps. That many.