Blast Your Triceps with "Dirty Thirties"
Here’s a quick triceps routine called "Dirty Thirties" that’s guaranteed to blast your arms to new heights.
You begin by laying on your back on a flat bench. Have your training partner hand you a loaded curl bar. You’re going to do 10 reps of each of the following without any break. So altogether you’ll be doing 3 movements x 10 reps each which equals 1 set of 30.
Here’s the details:
* Lying Triceps Extensions. These are also sometimes called Skull Crushers or French Curls. Grab the bar with your hands about a foot apart, palms facing up. With your elbows steady, lower the bar to your head in a controlled manner. Push the bar back up concentrating on keeping your elbows and upper arms in a fixed position—just your hands and lower arms move.
* EZ-Bar Triceps Pullovers. For EZ-Bar pullovers start in the same position as Lying Triceps Extensions (lying on a flat bench with arms straight up and a close grip).
Now, instead of bending the elbows and lowering to the nose or forehead, lower your arms by bringing the bar to your chest—as if you were doing a Close-Grip Bench Press.
From there, instead of pressing straight up, bring your arms back and over your head, keeping your hands close to your face on the way by. Extend arms back and over your head as far as you comfortably can.
Keeping your arms looked in an elbows slightly bent position, pull the bar back to your chest then extend your arms, as if you were finishing a Bench Press. That’s one rep.
It takes a while to get the hang of the movement, so do a couple warm ups with light weights, but once you hit the grove this really packs on the triceps mass.
* Narrow Grip Chest Press. If you began your set with this movement, the weight you’re using would feel light, but after doing 20 straight, solid reps with the other 2 exercises, even this light weight Close-Grip Press will really pump your triceps.
Hit the mid-chest and blast straight up. Be sure to keep your elbows in close to your body. It’s a simple but effective movement: basically you want to use a narrow grip to help isolate your triceps, keep your elbows in, and use a slow controlled decent on the negative.
Try doing 2-3 sets of "Dirty Thirties" if you’re up to it. Or you can do just one killer set as a great way to finish off your triceps training. If your triceps aren’t about to explode right through your skin by the end of the set, you need more weight!
