What's going on Herman nation? I'm here, and I'm going to do my tricep workout for you guys
This is my personal work out that I do for my triceps and I also want to take the time today to emphasize
How important a spotter is especially if you want to increase your strength I have a video called force repetitions check it out right here
But basically when you're trying to get stronger you need to have someone help you push over your weights
so you can mentally realize that you can do it also
f you're feeling a little tired you want that extra push a
a spotter to help motivate you and help you on your reps so for this workout
we're going to do six to eight repetitions per
Exercise you can do a drop set for your first set and if you don't know what a drop set is or a burn set is
You're going to do as heavy as you can six to eight
Then drop it down 30 to 40 pounds do as heavy as you can 6 to 8 drop it down again
And you might drop it a fourth time some exercises don't require that
But remember on the last one if it's light enough do [fifteen] repetitions
[okay]
For this routine I'm going to go through each exercise for one set
Remember at home
You're doing a drop set for the first set and then two more
Regular sets of just six to eight there no burn set in drop set
So first let's introduce my spotter, [we] got Tommy over here
[Tom] is going to be spotting me for the tricep workout, and are you ready? Yes, He's ready [alright], then
So I get to start I'm going to overhead tricep extensions, okay?
Now what I like to do is grab the dumbbell throw it on my shoulder
And then sit down and then place the dumbbell over my head I have a demonstration video for this as well
I'll post a link right here
so
Make sure you don't hurt yourself
You want the dumbbell to face the mirror
Keep the elbows nice and tight
I like doing my drop sets and my burn sets because it gets the blood right to the area and it's a great feeling
Now my light set 15
All right now
remember you needed two more sets of six to eight reps with this [heavyweight] as you can
Okay, if you have your spotter spotting you all he had to do
was stand behind me and just slowly lift the dumbbell up
Same thing six to eight repetitions
And now Tom come over here, please
What Tom is going to do is when I go backwards
I'm going [to] get my head so that it's kind off the bench
Tommy's going to step on my toes
By stepping on my toes is allowing me to put all my energy into my arms
Keep your core tight now even though these are called
Nose breakers, or skull crushers, okay? You actually don't want to do
This come down [to] your forehead or your nose because if you do it that way all the pressure goes into your elbows
what you want to do is bring the bar [behind] your head like this and
push straight up
Take the pressure out of your elbows, and it keeps your triceps engaged the whole time
And make sure you put a lot of pressure on my toes
Ready?
All right
You make sure you keep your wrist straight, too
Don't worry. They're not going to break if you drop them straight for those of you complaining about people dropping weights in the gym
Be more focused on your own work out. Don't worry about what I'm doing. It's just me
All right, so last one now. It's light enough that I don't need someone standing on my toes
So what I'm going to do is keep my feet on top of the bench
I'm going to flex my abs as hard as I can and [get] my core involved in this lighter set
That's skull crusher's now remember two more sets of six to eight repetitions as heavy as you can move on to the next exercise
Now this is another version of overhead extensions like the first exercise we did
Now the way I do this is a lot of people will use the rope or the triangle bar and push straight down
when you're lifting heavy and the weight weighs more [than] you do a
Lot of times your shoulders will come up
And you have to use a lot of like your own way to kind of push it down and the angle you push
Isn't that good so I perfected a way to do it [that] allows me to [focus] just on my tricep
not really hurt my shoulders and keep proper form and
Tom is going to spot me on here. So Tommy have you stand out in front of me
Just stand off to the [side] for the first one
And again 6 to 8 [repetitions] and do the burn set the drop set [for] the first set you do
Put your foot up then you pull twist and turn your whole [body] like that, okay?
Get your body straight get your leg up takes all the pressure out of every part except your arms
Now drop it same thing
drop it again
Now what you're going to do
two more sets six to eight repetitions
the next exercise
You're going to do standing tricep pushdowns
Followed by standing reverse tricep pull downs and what I like to do is
three exercises that require a lot of strength and a lot of
pushing and to do them
Followed by two easier exercises to get that final extra pump in my tricep okay, so for this exercise
[I'm] not going to go super super heavy because for this one
You're not going to a burn set you're going to go back and forth three times as fast as you can
Doing eight to twelve repetitions
[okay], I'll show you what I need, so
for the first one
Start off with the reverse pull downs
Bring the bar here down
Soon as you finish. Roll it over put your hands on top bring it down now do 12 push [downs]
And what you do is if it gets heavier obviously like it is
Drop the weight a little bit go right to your next set 12 more reverse 12 more on top 12 more reverse
12 more down
soon as you finish that
you're going to end with my favorite exercise and triceps with
It's a single arm reverse pull down now this one I want you to do kind of light. I want to focus on form
Concentrating on the full extension and concentrating all the blood going to the tricep
So get a lighter weight
Stand up tall
If your pulley moves around a lot
hold it
I want you to do
8 to 12 reps per side
and again
You're going to do two more sets eight to twelve reps per side and that concludes the tricep workout so as you can see
Just from doing that little bit amount all the blood goes right to the upper body
Right to the triceps and you feel pretty good
after doing it so
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They'll have the bicep workout coming soon. I'll attach it here once it's posted and as always
More good stuff coming. Later guys