triceps Archives - CHASE PERFECTION

Bicep Workout


Give this bicep workout a go from Tim!

This session focuses solely on the biceps, so if you want to train them with your triceps or another body part, then just reduce the total number of sets per exercise.

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell   BB = Barbell

A) Standing BB Curl (4×6)

Make sure you perform a couple of warm up sets before going into your first working set as you will be lifting a pretty heavy weight here. Hold the bar shoulder width apart and curl to shoulder height.

B) Single Arm DB Preacher Curl – Over Bench (4×10)

Position a bench to approximately 45 degrees and place your tricep down the top of the bench, so the bench stops at your armpit. You can use your other arm to assist for the last couple of reps if needed.

C) Seated BB Curl – Partial Reps (4×10)

Sit on the end of a bench with a BB resting on your thighs and hands holding the bar just outside your thighs. Curl the bar up to shoulder height and return the bar back to your thighs before curling the bar again.

D1) Bicep Curl Machine (15/12/10)

Aim to increase the weight each set if you can, as the total rep number is reduced.

Superset with…

D2) Alternate DB Cross Body Hammer Curl (3×30) – 15 per arm

Curl one DB at a time from your side and across your body towards the opposite shoulder. Try not to swing during this movement.

Give the workout a go and let me know how you get on.

Tim

Tricep Workout


Give this tricep workout a go from Tim!

This session focuses solely on the triceps, so if you want to train them with your biceps or another body part, then just reduce the total number of sets per exercise.

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell   BB = Barbell

A) Machine Tricep Pushdown (4×10) – 5010 tempo

Press the hands down lifting the weight for 1 second, then lower the weight back down for a count a 5. If your gym does not have a tricep pushdown machine then go for parallel bar dips instead.

B) Cable Rope Pushdown (20/15/12/10)

Aim to increase the weight each set, as the rep number is reduced. Rotate your palms to face the floor at the bottom of each rep.

C) Standing Overhead DB Tricep Extension (3×12)

Hold one DB behind your head then extend your arms pressing the DB overhead. Perform these seated if you feel your lower back becoming uncomfortable during this exercise.

D1) Reverse Grip Cable Straight Bar Pushdown (3×15)

Grip bar shoulder width apart with palms facing up and keep elbows close to your side throughout the movement.

Superset with…

D2) Bench Dips (3xAMRAP) 

Perform as many reps as possible each set with good form.

Give the workout a go and let me know how you get on.

Tim

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