I try to post what I think are my best workouts here. These are workouts that have left me sore, in the good way, for many days. I hit this Triceps workout last Saturday and they are finally just feeling almost right today on Thursday. Needless to say this was a killer. Give it a go and let me know what you think.
-Wittig, ISSA CPT
Kaged Muscle Athlete
1. Kick Backs: 5 sets of 15 reps. I did both arms at the same time while bent over and hinging my hip. Keep that back straight and elbows up. The last 2 sets involved a pause rest round to complete reps.
2. Overhead Cable Rope Extensions (Vertical): 5 sets of 10 reps. The movement of cable was straight vertical rather than over head with horizontal movement.
3. Lying DB Extensions: 5 sets of 5-7 reps. On the last set I did 3 self-assisted negative reps (done like THIS).
4. Triceps Pushdowns: 7 sets of 15, 10, 10, 10, 5, 5, 5.
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