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
Please login to leave a comment on this article.
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.
Report Site Errors Click Here for Important Safety Information
|