Triceps (Greater emphasis on lateral head) - WEIGHTS



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Triceps (Greater emphasis on lateral head)
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WEIGHTS
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2017-01-31 11:38:51
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Workout Routine created by WIKI4SPORT



Workout routine for...
Triceps

Workout Routine Name:  Triceps (Greater emphasis on lateral head)

 




Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).

 

  WARM UP:

  1. Warm up about 4 to 5 minutes simulating light triceps exercises.
  2. Perform stretches for triceps , 5-10 seconds per triceps , repeat 3 to 4 times.

         

WORKOUT ROUTINE:

NOTE: IN ALL EXERCISES WHEN LOWERING IS SEMIFLEXED, NEVER LOWER COMPLETELY, OR THE MUSCLE TENSION IS LOST.

>> Exercise #1: Extensions in high pulley with pronated grip

               

 

>> Exercise #2: Seated Dumbbell Tricep Exercise with one hand

>> Exercise #3: Extension cross over type in high-pulley (pronated grip) with single handle

 

>> Exercise #4: Extensions in high pulley with rope (when lower increase the opening)

 

 Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds