We only have two more workouts on your triceps Trainer series on Shattered! You’ll be repeating your Week 3 workout today, but now you’ll be using heavier weights. You should notice impressive improvements since the last time you performed this workout, which is based on the rest-pause principle.
NOTES:
* For rest-pause, you’ll either choose a weight that takes you to failure at 15 reps, or you’ll perform as many reps as it takes to reach failure for bodyweight moves. At that point, you’ll rest for several seconds until you’re able to perform 5 more reps. Complete those and then rest for only 60 seconds between all sets.
* Consider including recovery activities such as foam rolling or massage. It’s crucial that you do all you can to allow your body to fully recover from these intense workouts.
* Don’t forget to start your day with fluid and fast-digesting protein such as Micropure® Whey Isolate. During the night your body goes into catabolism (muscle breakdown), and getting in a fast-digesting whey product helps stop this and jump-start anabolism (muscle growth).
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EXERCISE |
COMMENT |
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Close-grip push-ups |
4 Sets / Failure Rest 60 seconds between sets. Note that you don’t use rest pause for this move |
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Rope extensions |
4 Sets / 15 + 5 Reps Use rest-pause with only 60 seconds of rest between sets |
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Parallel-bar dips |
4 Sets / Failure + 5 Reps Use rest-pause with only 60 seconds of rest between sets |
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Overhead rope extensions |
2 Sets / 20 + 5 Reps Use rest-pause with only 60 seconds of rest between sets |
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TIP: At this point, you should not only be able to train your triceps more effectively, but you should also have ingrained greater dedication and discipline. This will not only help you improve your overall physique, but will also translate to other aspects of your life.
Check out my video for detailed tips on how to perform each exercise with the rest-pause principle; refer back to Week 3 for additional info.
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