What's going on nation? And welcome to your killer tricep workout.
And this is a routine that's going to help build some mass on those triceps and
some strength as well. I'm going to do four exercises.
I'm going to do each exercise for three sets of six to eight repetitions,
which means that you're gonna have to try and find a spotter
cause I want you guys to work on those forced reps to help build some mass,
okay? You can take about a 45 seconds, a minute break in between each set.
And again, this is to build mass.
So you're going to push as hard and heavy as you can each set. All right?
So let's get started.
The first thing I'm gonna do is a tricep push down using the V bar, okay?
V what'd you're gonna do is you're going to put your hands right on here and put
your palms towards the end. You're going to stand up straight,
hold your elbows in front of your hips,
you're gonna arch your back a bit and he gonna push straight down. Okay?
You got to come up. Just above 90 degrees. Keep that core tight.
Breathe out the way down. about 90 degrees all the way down.
Very important to keep those elbows in front of your hips cause that's what keeps
the triceps to engage the whole exercise. So again,
six to eight repetitions as heavy as you can. 45 seconds a minute,
break in between each set. Make sure you have a spotter.
Now the next exercise you're going to do,
it's going to be only exercise that's different from
the other exercises on this one, you're going to rep out, okay?
And I'm saying rep up cause we're doing dips.
Triceps will respond to high repetition.
It's going to force a lot of blood in there.
It's going to make the last two exercises even more fun. Okay?
A weighted dip.
You can do a couple of different ways.
If your gym has a belt and you'd rather do it that way and hang off of the um,
the dip machine, you can do it like that. Or you can do it this way.
And this way you need two benches and you need a weight.
Take the weight. You can have your partner do this and put it on you.
And when you're already in position, I like to put it on my legs like this.
And then a step forward. One foot up at a time. Okay,
you got to lean forward a little bit. Your body straight, bend your knees,
come down just about 90 degrees and push straight up. Breathe out in the way up
Again you want to rep out on these. Okay. And do as many as you can.
Nice speed like this. And then as soon as you're done, just tip,
drop the weight and then get up.
Then you do three sets and you're going to rep up. Kill those triceps,
force the blood in there. 45 seconds to a minute, break in between each set.
Soon as you're done, you're going to get up and come over here
to the pull downs using the outside grip on the EZ curl bar.
Okay? Reverse tricep pull down. What you're going to do is
grab the outside like this and you're gonna maintain the same form you did for
the first exercise on the tricep push downs. Okay? Same form.
Breathe out on the way down, elbows in front of the hips, arch on the back.
And the bar is going to probably touch your thighs, okay?
Just like this.
6 to 8 reps as heavy as you can
breathe out on the way down. 45 seconds, a minute
break in between each set. Make sure your partner pushes you, okay?
Get those forced repetitions as soon as you complete three sets,
move on to the fourth and final exercise.
I want you guys to do seated overhead dumbbell tricep extensions,
what you do is sit down.
You get a dumbbell on your knee.
Sit up nice and straight. Okay?
Hold your arm over your head. Come down to a 90 degree angle.
My arms coming behind my head like this. Push straight up.
Okay. Down. Nice and slow. Straight up.
You can do six to eight repetitions, okay. And again, get a spotter.
As soon as you finish one side,
go to the other side. Come down behind your head,
straight up behind your head. Straight up.
Six to eight repetitions.
As soon as you complete six to eight reps on both sides,
that completes the first set. 45 seconds a minute, break in between set.
Do two more, and then you're done. Okay?
That's a killer tricep workout. Hope you guys like it.
Post some video responses. Let's see how big you get those triceps. Okay guys,
as always, more good stuff coming soon and thanks for watching.