Training

Hardcore Routines: John Defendis, Triceps

A workout from one of the hardest-training bodybuilders of all time.

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Hardcore Routines: John Defendis, Triceps

 JOHN DEFENDIS’ TRICEPS ROUTINE 

  • Lying Triceps Extensions | SETS: 10 | REPS: 10-15
    • superset with Pushdowns | SETS: 10 | REPS: 10-15
  • Seated Triceps Extensions | SETS: 8 | REPS: 10-15
    • superset with Weighted Bench Dips | SETS: 8 | REPS: 10-15
  • Close-Grip Bench Presses | SETS: 8 | REPS: 10-12
  • Behind-the-Back Pushdowns | SETS: 8 | REPS: 10-15

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