WIKI4SPORT

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Workout routine for...
	Triceps

Workout Routine Name: Triceps Emphasis on the 3 heads - Intense

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 arm, 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 Overhead Tricep Extension with an E-Z Curl Bar

>> Exercise #3: Tricep bench press close grip

>> Exercise #4: Close-Grip EZ-Bar Press Exercise

 

 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

 

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