Training to build bulky, biceps and triceps has been one of the many fitness goals often set by many gym-goers. As such there are a number of workout programs ranging from performing multiple warm-up exercise sets followed by a single exercise set for targeting the triceps muscles, to performing 20 or more exercise sets. We will be introducing a variation of a high volume triceps workout you can effectively use to develop full and well toned triceps.
The workout you will be performing is a high volume, high intensity workout allowing you to target your triceps muscles and shock them to enhance their muscular build. The duration of this workout is such that it can be either combined with a biceps workout yet still intense enough to be performed as a single workout. During this workout you'll be performing a high volume of forced and negative reps and as such you should always have a training partner.
Close Grip Bench Press
Performing a high volume midrange Positions of Flexion compound movement for the first exercise of the workout offers two advantages. The first of which is, due to the nature of the exercise you will be able to increase the weights used during the exercise and secondly, you'll stress your triceps muscles to fatigue allowing you to concentrate on the other positions of flexion later on in the workout.
When performing the close grip bench press always drive through the midrange of the exercise with your maximum power, keeping your elbows tight and close to your trunk while focusing on contracting your triceps muscles during each rep of the exercise. It is important that you do not lock your elbows at the top of each rep.
For the Close Grip Bench Press you will be performing seven exercise sets:
▪ Sets 1 and 2 will be your warm up sets both completed in 15 reps where you will use a light weight for the first set then increase the weigh for the second set.
▪ Set 3: This will be your first working set it will consist of 8 to 10 reps of the exercise using a required weight to allow you to train to failure.
▪ Set 4: Your second working set will recognize you completing 6 to 8 reps with a heavier weight to train to failure.
▪ Set 5: You'll use the weights previously used in set 4 performing 6 to 8 reps to failure.
▪ Set 6: Increase the weights used for the exercise allowing you to perform no more than 6 reps to failure, following this you will have your training partner help you to perform another 6 reps recognizing the proper technique. This is what we call a forced rep.
▪ Set 7: This is your fifth working set. First perform the exercise using the weight from Set 6 with the same amount of reps. Now decrease the load by about half the weight and do another 6 reps, decrease the weight again by half and perform another 6 reps. This is known as a double drop set.
Rest times in-between exercise sets: 120 seconds.
When performing this exercise your body should remain in an upright position for each rep. Try not to lean forward to engage your pectoral muscles. Concentrate on driving through the midrange of the exercise with your maximum effort while contracting your triceps with each rep. And remember not to lock out your elbows at the top of the rep.
▪ Set 1: This is your warm-up set using a light weight and completing 15 reps
▪ Set 2: This will be your first working set completing 8 to 10 reps with a required weight allowing you to train to failure. ▪ Set 3: Increase the weight used during the exercise which will allow you to perform 6 to 8 reps to failure.
▪ Set 4: Repeat the number of reps with the same weight used in Set 3 followed by 6 forced reps.
▪ Set 5: Repeat the number of reps as in Set 5, then starting at the top of each rep, elbows locked out gradually lower yourself 6 times. These are known as negatives.
Rest times in-between exercise sets: 120 seconds