Triceps Week 10

This is a repeat of the exercises, sets and reps you performed for Week 2, but not the resistance. That’s because you should be considerably stronger with your triceps at this point. While it’s crucial to vary your workouts from one week to another, it’s also valuable to repeat a workout a couple months after you haven’t performed it. This will allow you to see how this one compares to that previous workout—this is especially helpful if you’re keeping a workout journal of your exercises, sets, reps and weights. 


* For reverse-grip triceps extensions use this rhythm: One-second count on the way down; one-second count at the bottom; and then a two-second rise to the starting position.

* Remember that triceps are an explosive muscle group, meaning that you’ll get better results if you explode to contraction or the straight-arm position, and then slowly lower to a full stretch, the bent-arm position called extension for triceps.




Reverse-grip triceps extensions

5 Sets / 15 Reps

Rest 60 seconds between sets and stretch your triceps between each set

Lying EZ-bar triceps extensions

5 Sets / 15 Reps

Rest 60 seconds between sets

Close-grip bench presses

5 Sets / 15 Reps

Rest 60 seconds between sets


TIP: I believe that visualization is an important aspect of muscle growth: You should focus on your triceps growing larger as perform every rep. That isn’t just some touchy-feely bullshit—it brings your attention to the muscle you’re working, helping you feel the contraction and stretch, which encourages greater work in the area you’re targeting.


Glutamine is the most abundant amino acid in the human body, and it can be synthesized from other amino acids. When your body has a greater need for glutamine, such as when you’re on an intense training program, it may break down muscle tissue for this purpose. Supplementing Fermented Glutamine helps to avoid this.

Check out my video for detailed tips on how to perform each exercise in this workout, and refer back to Week 2 for more info.



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