Training

More Size in Less Time

Add major size to your triceps with one working set.

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 NO-REST TRICEPS WORKOUT 

Do not attempt my single-set rest-pause workout until you have had at least three years of consistent hardcore training and have mastered this total-failure no-rest workout.

Pushdowns | SETS: 2* | REPS: 20-25

Pushdowns | SETS: 3 | REPS: 10-4

One-Arm Overhead Dumbbell Extensions | SETS: 3 | REPS: 10-4

Weighted Bench Dips | SETS: 1 | REPS: 10

* Warm-up sets

 REST-PAUSE TRICEPS WORKOUT 

A different exercise, chosen from a repertoire of favorites, is used for each successive workout. Rope pushdowns are used here as one example — you can use everything from lying cambered-bar extensions to weighted dips to seated two-handed dumbbell extensions, but be sure to change it as often as every workout to keep the stimulus fresh.

Rope Pushdowns | SETS: 2* | REPS: 20-25

Rope Pushdowns (two rest-pauses) | SETS: 1 | REPS: 15-2

* Warm-up sets

 

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