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Add this routine as a bonus triceps day. Or swap out your typical triceps-focused lifts for this workout and do a four-week block to shock your triceps into new growth.
Use a double progression model. This means you increase the reps, then the resistance. For example, your work sets should be heavy enough to reach muscular failure at 6 reps. You'll get stronger as the weeks pass and eventually be able to hit 8 reps with that same weight for every set. Once you can, increase the weight so you're hitting failure at 6 reps again. Repeat until you're absurdly strong. (On some of the exercises, you'll start with 8 reps with the goal of hitting 10 before adding weight in subsequent workouts.)
A. Band Triceps Pushdown (Warm-up): 2 x 50
B. Close-Grip Barbell Bench Press: 3 x 6-8
C. Dips: 3 x 6-8
D. Decline Dumbbell Skull Crusher: 3 x 8-10
E1. Cross-Cable Triceps Pressdown: 3 x 8-10
E2. Cross-Cable Triceps Overhead Extension: 3 x 8-10
Eric Bach
Narrated by Dani Shugart
00:00 Maximum Triceps Growth: The Workout
00:47 Band Triceps Pushdown
01:19 Close-Grip Barbell Bench Press
02:23 Dips
03:20 Decline Dumbbell Skull Crusher
04:20 Cross-Cable Triceps Pressdown
05:17 Cross-Cable Triceps Overhead Extension
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