Tricep Workouts! What's your routine?

[Pako]

More of the same. Here's what I did for Tricep's today. This routine was preceeded by my bicep workout. Next week I will start with Tri's and end with Biceps. Be sure to share your routine as well. Lbs. x # of reps.

Cable Push Downs (with added rubber band resistance)
80 x 20 (warmup)
90 x 20 (warmup)
100 x 15 (warmup)
110 x 15
120 x 12
150 x 10 + 100 x 10 superset.

Note: The rubber band resistance really adds more resistance the further down you go which really gets blood into the head of the tricep. The reason for so many reps in the beginning is to get some of the blood transfered from the bi into the tri.

Free weight Skull Crushers
45 x 20
65 x 15
75 x 15
75 x 15
115 x 10

Super Set Back to back:
Single Hand Pulley, Reverse Grip extensions / Single Hand Dumbbell Overhead Extensions.
30 x 12 / 20 x 12
30 x 12 / 20 x 12
40 x 12 / 20 x 12

 

[Der Alta]

This workout follows my Bicep Workout. Like Pako, I switch it week to week. Triceps first, Biceps second. Next week, Biceps first, triceps second.

Nose Breaker 21's (Ez-Curl Bar)
60 lbs x 15 reps
70 lbs x 15 reps

Close Grip Barbell Press
90 lbs x 15 reps
110 lbs x 6-8 reps

One set of Overhead Cable Tricep Exts.
15 lbs x 30 reps

Bench Dip
My goal is 50. Last week, I managed 26.

At the conclusion, I do another 20 minutes on the Elliptical machine.

 

[Omnis]

It's kind of funny, because all of your thread's I've just felt like posting a kendo video. It's a shoulder, back, and arms melter.

 

[Der Alta]

Post up the Kendo Video in the "Workout Routine Thread". At teh gym I go to, there is a Tae Kwon Do session every night. That's a tough routine to make it through every night.

This doesn't really fit the "triceps" topic, but it is arms. Because I injured my right rotator cuff years ago, and never had it properly looked at I've been looking at adding a Kettle Bell Exercise to my regiment. With the change over at the end of April, I'll be grouping that into my Ab day workouts.

 

[Pako]

Post up the Kendo Video in the "Workout Routine Thread". At teh gym I go to, there is a Tae Kwon Do session every night. That's a tough routine to make it through every night.

This doesn't really fit the "triceps" topic, but it is arms. Because I injured my right rotator cuff years ago, and never had it properly looked at I've been looking at adding a Kettle Bell Exercise to my regiment. With the change over at the end of April, I'll be grouping that into my Ab day workouts.

I am very interested in hearing your experiences with the kettle exercises when you get through it a couple months.

Also, I am surprised that you are also doing bi's and tri's together. Is that something you decided to do, or was it suggested by your trainer?

 

[ExigeEvan]

My tri workout is in the chest workout thread, I'll copy and paste if it's wanted.

Any tips on getting more volume? Currently do a mid-to-low rep workout for them. Is low and slow the best way?

 

[Pako]

I get my best volume from sheer numbers of reps and going as heavy as I can while maintaining those high reps. Also, slow, contolled, and holding the peak will also get lots of blood in there from my experience.

 

[Der Alta]

I am very interested in hearing your experiences with the kettle exercises when you get through it a couple months.

Also, I am surprised that you are also doing bi's and tri's together. Is that something you decided to do, or was it suggested by your trainer?

I had originally thougth of doing a Triceps on my Chest Day, and Biceps on my Back day.

My trainer laid out this regiment. This way, I don't train my Chest as a major group, with Tri's a secondary group in the same Gym visit. Back/Bi's for the same reason. My arms get a full day to themselves so I can focus on them at peak energy levels, instead of treating them as a secondary workout.

In addition, arms recover faster than the Chest & Back muscles. Therefore, they get a major and a minor workout in one week, as opposed to grouping them with a secondary workout once a week.

The theory stands out even more, when you think of the Triceps working as "stablizing" muscles on a chest day. If you are using proper form, your Tri's should add minimal input to your chest workout. They do perform tasks, though, and as such will be tired by the time you get to the Tri workout. It's also at the end of your workout, after the majority of your energy has gone into the Massive Chest exercises. Which means, you'll not get as good a workout as if you'd hit them at the beginning of a fresh workout.

It makes a bit of sense to pair them out, especially so at the "Novice" level of bodybuilding.

 

[Pako]

All the reason's you stated is exactly why I opted to train arms on a seperate day as well. Glad to see it confirmed elsewhere.