Here is a little Triceps workout I did the other day that felt dang right. I knew damage was being caused at the time and they were sore for days afterwards. The good kind of sore. This is fairly simple, but includes a few different techniques which I will explain below.
1. Lying Triceps Extensions (Skull Crushers): Warm up with bar 30 reps. Then 8 sets of 15, 12, 6+pause (8 total), 5-6+pause rest, then start lowering the weight for 10, 12, 15, 18-20 reps. I used the big 45lb straight bar for these. Rest between sets was fairly quick 60-90 secs. Pause rest was only 10 seconds.
2. Seated DB Overhead Extensions: 4 sets of 15, 12, 10+pause rest, 10+pause rest.
3. FST-7 Superset: Do these 2 exercises back to back with no rest for 1 set. Do 7 sets total with only 30-45 seconds between sets.
3A. Kickbacks: 10-12 reps.
3B. Rope Pushdowns: 12-15 reps. Separate the rope until you can’t then finish keeping the handles together. On the last set forget the 12-15 reps and proceed with my mini-pause rest reps off the rack as shown HERE.
-Wittig, ISSA CPT
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