Your Cartbodybuilding supplements cart image   Items: 0   Total: $0.00   Checkout bodybuilding supplements checkout image
Home >>
Shopping ProSource.net





All Brands >>
All supplement brands listed A-Z

All Categories >>
Products listed by product type.


Top Rated Products

Best in Class >>
Top products that hold the coveted "Best in Class" awards


Top 50 Supplements >>
ProSource.net's top selling products

Exclusive Deals and Sales

Deal of the Day >>
Every day a single top-brand supplement is featured at extreme savings.


Deal of the Month >>
Each month a single top-brand product is featured at extreme savings.


Super Sales >>
Coupon codes and sale items, up to an additional 60% off already low prices!


Short Circuits Part. 5: Triceps



Posted in: Articles by ProSource, Training Articles
By Mike Berg | Nov 25, 2008



Stretch your shirtsleeves to the breaking point'"without endless hours of toil in the gym. These four triceps-focused circuit-training workouts will deliver impressive results in 20 minutes.

Do any of the following describe your latest triceps workout? You were 25 minutes in before you started getting to the "heavy" exercises. Or maybe you spent an hour on chest and shoulders, leaving only a few moments to squeeze in four sets of rapid-fire cable pushdowns before you had to hit the showers. Or, worst of all '¦ so many weeks or months have passed that you're struggling to even recall your last triceps session.

Any of those scenarios can put a major crimp in your arm growth. In the first instance, you're probably overtraining, and in the second two, drastically undertraining. Instead, how about a high-intensity regimen that's perfectly balanced, short on time requirements and long on results? That's exactly what we provide here: Four 20-minute triceps workouts that can be done on their own or in tandem with a pecs, delts or biceps routine of your choice, once or twice per week.

There are just a few guidelines to keep in mind. To complete the sessions that quickly, you'll want to employ a two-seconds-up/one-second-squeeze-at-the-top/three-seconds-down cadence for every rep, and rest no more than one minute between circuits. Within circuits, the only break between each exercise is the brief period it takes to switch positions and/or weights for the next movement. And finally, invest in some new tank tops. After all, you'll soon have some drastically improved triceps to show off.

Workout Circuit #1: Dumbbells

Exercise Reps
Lying Dumbbell French Press 15, 12, 10, 8
Seated Two-Hand Overhead Extension 10, 10, 10, 8
Dual-Arm Dumbbell Kickback 10, 10, 10, 8
Bench Dips 10, 10, 10, 10
Instructions: Repeat the circuit four times through.
The math: 161 total reps at 6 seconds per rep = 966 seconds, or about 16 minutes; plus one minute rest between the first and second, second and third and third and fourth circuits, totals 19 minutes, leaving 1 minute for switching from exercise to exercise within the circuits.
Note: To do the lying dumbbell French press, lie on a flat bench, holding two dumbbells over your chest, arms straight and palms facing each other. The dumbbells should not touch each other. From there, lower the weights down simultaneously toward your head, then flex your triceps to straighten your arms. To increase difficulty, angle your arms slightly back at all times throughout the set to keep tension on the tri's. As for bench dips, perform them using two flat benches, your hands on one bench, feet on the other.

Workout #2: Barbells

Exercise Reps
Lying Barbell French Press 15, 12, 10, 8
Close-Grip Bench Press 10, 10, 8, 8
Seated Barbell Overhead Extension 10, 10, 8, 8
Close-Grip Push-Up 10, 10, 10, 10
Instructions: Repeat the circuit four times through. Use a very light weight for a warm-up on your first set of the first three exercises.
The math: 157 total reps at 6 seconds per rep = 942 seconds, or about 15 and a half minutes; plus 1 minute rest between each circuit, totals about 18 and a half minutes, leaving 1 and a half minutes for switching from exercise to exercise within the circuits.
Note: For maximum intensity, take each set of close-grip push-ups to failure. You'll likely have to drop your weights on the first three exercises in your subsequent sets, but reaching failure is more important than increasing resistance when it comes to spurring growth.

Workout #3: Free Weights & Machines

Exercise Reps
Rope Cable Pressdown 15, 12, 10, 8
Smith-Machine Close-Grip Bench Press 12, 10, 8, 8
Smith-Machine Bodyweight Triceps Extension 12, 10, 8, 8
Parallel-Bar Dip 12, 10, 10, 8
Instructions: Repeat the circuit four times through.
The math: 161 total reps at 6 seconds per rep = 966 seconds, or approximately 16 minutes; plus 1 minute rest between the first and second, second and third and third and fourth circuits, totals about 19 minutes, leaving 1 minute for switching from exercise to exercise within the circuits.
Note: To do the Smith bodyweight triceps extension, set the bar at about lower chest height. With your body in a plank position and holding the bar with an overhand grip, you'll bend and extend your elbows, lifting and lowering your body. Your upper arms should be alongside your ears throughout.

Workout #4: Free Weights & Machines

Exercise Reps
EZ-Bar Incline-Bench French Press 15, 12, 10, 10
Seated Dip Machine 10, 10, 10, 10
Reverse-Grip Straight-Bar Pressdown 10, 10, 8, 8
Straight-Bar Pressdown 10, 10, 8, 8
Instructions: Repeat the circuit four times through.
The math: 159 total reps at 6 seconds per rep = 954 seconds, or about 16 minutes; plus 1 minute rest between the first and second, second and third and third and fourth circuits, totals about 19 minutes, leaving 1 minute for switching from exercise to exercise within the circuits.
Note: Even though you'll be able to handle more weight with the standard pressdown than the reverse-grip version, we have do standard pressdowns last because they're easier '" even if you reach muscular failure during reverse-grip pressdowns, you should still be able to complete overhand reps.






LEAVE A COMMENT

Name :

Email :



Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





Return to Top   Report Site Errors  Click Here for Important Safety Information

More Ways to Score Deals & Discounts Site Links Store Links Content Links

Best Discounted Bodybuilding and Nutritional Supplements!



ProSource.net - Lowest Price Bodybuilding and Nutrition Supplements!
Copyright © ProSource Performance Products, Inc. All rights reserved.
ProSource, 2231 Landmark Place, Manasquan, NJ 08736
Contact Customer Service