06-08-2004, 09:43 AM #1
any one have a triceps routine that will leave mine barking. I can never get this muscle sore.
06-08-2004, 09:58 AM #2
Have you ever tried California Press or rolling tricep extentions?
06-08-2004, 10:36 AM #3
no i havent can u tell me what that is?
06-08-2004, 11:39 AM #4
this is what i do, if it dont hurt, your not using enough wt, trust me, if it dont hurt, your doing something wrong... vbar pushdowns 3x12, nosebreakers 3x8-12, behind the head ext 3x12, flatbar pushdowns 3x12
06-08-2004, 12:05 PM #5Associate Member
- Join Date
- Dec 2003
Weighted dips, skullcrushers, overhead extenstion, and reverse grip cable pushdowns. Go 6-8 reps on the first two, which means HEAVY. Try 10-12 on the last two. However many sets you need. I found that as my intensity increases, I need fewer sets to accomplish muscle fatigue. To each his own.
06-09-2004, 11:47 AM #6
close grip bench, skullcrushers and dips... nuff said
06-09-2004, 12:41 PM #7Associate Member
Originally Posted by mekler
- Join Date
- Mar 2004
06-09-2004, 12:50 PM #8
I really feel the burn when I do single arm dumbbell extensions. My full tri routine though is:
single arm dumbbell extensions
06-09-2004, 02:07 PM #9
Dont be a pussy about it, just wack on more weight if it doesnt hurt. And when it starts hurting and you think you cant do any more.......Put on more weight and do some more
06-09-2004, 03:57 PM #10
Skullcrushers 4 sets 8-10 reps
Overhead Tricep Extensions 3 sets 8-10 rep (either with a DB or ez-curl bar)
Tricep Pressdowns 3 sets 10-12 reps
Heavy weight, short rest between sets, stretch and contract each rep...
06-09-2004, 05:33 PM #11
When I want to get my triceps sore for a few days I like to shock them from all directions....goes like this:
One big tri-set-----
close-grip bench press 6-8 reps
lying tricep ext(skull crushers) 8-12 reps
rope pushdowns 12-16 reps
Do this for 4 sets total with only 90 second rest between each tri-set. Make sure u get someone to spot you during the first 2 exercises because you should reach failure at the reps listed for each exercise. Don't be surprised if you can't finish all 4 sets the first time trying this. It is tried and tested by me and it will make your triceps sore.
California Presses are a mix of close-grip bench press and skull crushers....top half of the movement is like a close-grip bP and the bottom half of the movement is a skull crusher. Start off fairly light to get use to the movement.
Never heard of rolling tricep ext.
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