Rookie of the year Evan Centopani talks triceps

November 15, 2009

FLEXONLINE.COM

The winner of the 2007 NPC Nationals, Connecticut’s Evan Centopani won his debut pro contest, the 2009 New York Pro, and was FLEX’s rookie of the year, receiving his award at the Olympia VIP gala. He tells us about his favorite triceps exercises and provides the routine he used when gaining most of his tri mass.

CENTOPANI’S TRI TIPS

• “Skull-crushers” (lying triceps extensions) are the exercise most responsible for my triceps mass. I do them on a flat bench with a straight bar, and I lower each strict rep to the crown of my head.

&#149 I try to stay upright and get a maximum stretch on dips.

&#149 I hold the peak contraction of each rep of rope pushdowns for a full three seconds.

&#149 Biceps and triceps are trained together once per week.

EVAN CENTOPANI’S TRICEPS ROUTINE
EXERCISE SETS REPS
Bar pushdowns 4 8-12
superset with
Lying triceps extensions 4 8-12
One-arm dumbbell extensions 4 8-12
superset with
Dips 4 8-12
Rope pushdowns 4 8-12

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