A lot of people who have weak triceps rely too much on using their chest and shoulder muscles while training, allowing these larger complementary body parts to take over. This ultimately impacts the size and detail in your triceps. For that reason, we’ll spend the next 12 weeks really emphasizing working triceps, placing them first in the workout as well as in our training split for the week.
We’ll use a variety of angles and techniques throughout this 12-week program, many of which I described in the training intro to Shattered! These include supersets, Dramatic Transformation Principle (DTP) and a combo of the two.
NOTES:
* I like to perform a pushdown move such as triceps cable extensions to begin a triceps workout because it pumps blood and synovial fluid into the area that’s affected by triceps training.
* Don’t count your warm-up sets as part of your 5 working sets, but feel free to use the type of bar you like best: straight or cambered.
* Hold your elbows in tight for pressdown moves to activate your triceps—see my videos for more on how I do this.
* Get in RE-KAGED® immediately after training to help ensure you’re providing your body with the nutrients it needs to recover for tomorrow’s workout as well as your next triceps workout the following Monday.
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EXERCISE |
COMMENT |
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Triceps cable extensions |
5 Sets / 12 Reps |
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Overhead dumbbell triceps extensions |
5 Sets / 12 Reps 90 seconds of rest between sets |
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Bench dips |
5 Sets / 12 Reps 90 seconds of rest between sets |
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TIP: Stretch your triceps between each set to make sure you have a full range of motion. This will also help stretch the muscle fascia to improve elasticity and provide your triceps with more room to grow. The fascia is the connective tissue and parts of the muscle that attach and stabilize it. Opening up the fascia may help you overcome weaknesses in your triceps.
Check out my video for detailed tips on how to perform each of these exercise.
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