TRICEP TIME WITH LCF!!!

Who is ready for another awesome arm blasting workout?! I thought so!!! TIME TO MAKE YOUR TRICEPS TRY!!  🙂

The Triceps brachii muscle, commonly referred to as just “Triceps” or “Tris”, is the large muscle on the back of the upper arm. It accounts for 2/3 of the muscle in the arm and is the muscle principally responsible for extension of the elbow joint(straightening of the arm).Triceps Brachii is Latin for “three-headed arm muscle”. It is called a three-headed muscle because there are three bundles of muscles, each of different origins, joining together at the elbow.

Okay…I know what you are really looking for….let’s get to work!! 🙂

LCF’s TRICEP Workout #1 ~ Pyramid Sets for Growth!

 

EXERCISE

SETS

REP RANGE

REST

Close-Grip Bench Press     

4

15/12/10/8

1 Min

E-Z Bar Skullcrusher                  

4

12/10/8/8

1 Min

Overhead D.B. Extension           

4

12/10/8/8

1 Min

Reverse Pushdown                     SS

*Keep Elbows In*

4

12/10/8/8

1 Min

Rope Cable Pushdown                 SS

*SQUEEZE @ Bottom*

4

12/10/8/8

1 Min

Bench Dips (Weighted)     

3

To Failure

1 Min

 
Code Breakdown:

SS = Superset     Complete one set and move directly to the next exercise set, no rest in between. That   counts as one set of the superset.  Rest for the indicated amount of time before starting the superset again.  Repeat the superset 3 or 4 times, as indicated.

DROP SET   Start with a weight heavy enough to fatigue for the first indicated rep range, than drop the weight to fatigue at the next indicated rep range.  In this case, you will drop the weight once or twice (usually by 15%) as indicated, to failure…a.k.a. until you cannot get out even one more rep with proper form!! 🙂 

Remember, always MAKE EVERY REP COUNT!!  Put those ‘TRY’CEPS to work! 🙂

Good luck and HAVE FUN!! 🙂

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!! 🙂

LCF


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