Hello Active Body People! How we doing!! Hope you enjoyed my biceps article two weeks ago. Today we will be discussing my triceps workout for the current phase of training I’m going through. At this time I’m looking to enhance roundness, separation, and definition. I have a variety of triceps workouts targeting the goals desired to be achieved. For mass I would incorporate fewer exercises with higher rest periods while pushing heavier weights. However, for today’s triceps routine, which you can try for 3-4 weeks, we’ll be concentrating on rushing the most amount of blood possible to the triceps in order to increase nutrient partitioning and solid pumps.
One hour before my workout I consume a meal consisting of grass fed buffalo with brown rice and vegetables. Great sources of slow digesting protein and slow glycemic carbohydrates. With this meal I take 4 caps of Absolute Carnitine and 1000mg of vitamin C. 20 min before my workout I take 1 scoop of GAT Nitraflex with 5 tablets of Hemanovol. I make sure to be fully hydrated and have had at least 1 litre of water within an hour before the workout. The combination of these two products will give you an amazing skin bursting pump. Especially with the techniques and rep ranges we’ll be working with on this specific phase of training these supplements are intelligently utilized to maximize vasodilation and motor unit recruitment.
My warm up is a little bit different than for biceps. This is what I start with:
Superset Narrow push ups with barbell curls.
Set 1: 12 reps of each
Set 2: 25 reps of narrow push ups with 15 reps barbell curls
Set 3: 40 reps of narrow push ups with 12 reps barbell curls
Set 4: 60 reps narrow push ups with 10 reps barbell curls
Set 5: Failure (80+ reps) narrow push ups with 8 reps barbell curls
I like warming up the entire arm before hitting the triceps. I’ve had lots of people asking why I warm up the biceps if I’m just going to be focusing on the triceps? The answer is quite simple. I want to fully get blood in the entire arm and get the connective tissue (tendons, ligaments, bones, muscles) ready for some heavy duty action to avoid injury.
At this time I will now start drinking on an intra-workout formula that’s fast acting in order to provide the working triceps the amino acids, electrolytes and nutrients required to maintain a solid pump throughout the workout as well as to initiate the anabolic environment for muscle growth. I here mix 1 scoop of unflavoured Karbolyn with 2 scoops of grape Xtend. It tastes delicious and the pump is unreal since the carbohydrates in Karbolyn are fast acting and quicker absorbing when compared to glucose. This is a crucial factor at enhancing the pump and nutrient delivery to the working muscle. Some people just drink Gatorade, which is a great product but the challenge is that the sugar although high glycemic will not enter the system as quick when compared to Karbolyn nor does it have amino acids, which will increase nitrogen retention for protein synthesis. Not to mention the high drop in glucose once it has been spiked when drinking Gatoraid or other sports drink. Instead, Karbolyn will maintain steady concentration of carbohydrates for over 120 minutes after ingestion!!!!
My first exercise is a heavier movement,
multi-joint with the barbell. I like to start with Smith machine supinated grip narrow presses. This means with the palms of your hands facing towards you. With the supinated grip you will find it’s a lot more challenging to push the weight while really hitting hard the long head of the triceps. This is the “meaty” part of the triceps that will give the back of the arm that round thick look.
Reverse grip smith machine press. 2 sets of 15. 1 set of 12. 1 set of 10. 1 set of 8. After the last set I will strip off the weights and leave the original weight used for the 1st set and continue immediately to failure.
The second movement I will focus on hitting more of the long and medial head of the triceps with some heavy skull crushers.
Ez bar skull crushers. 1 set of 20. 1 set of 15. Increase weight by 100% and perform 3 heavy sets of 8 reps. Once the last heavy set is finished, I will do some active stretching of triceps for 20 sec hold on each side to lengthen the fascia due to high level of tightness at this point the pump is insane and I got to stretch a bit before moving on.
Superset between bent-over rope pushdowns and upright triceps press-downs with ez-bar. Here I will maximize the pump I already have and take no rest in between supersets and only a 10-20 sec rest on between sets. I will be doing 4 supersets of 15 reps with a challenging weight. The bent-over rope pushdowns will help you increase definition and thickness to the lateral head of the triceps. The ez-bar pressdowns will still get the lateral head of the triceps and keep pushing blood in there while also hitting more of the medial and long head. During this superset I explode through the concentric (positive) part of the movement while bringing the weight up (negative) rapidly with control to keep contraction on the muscle and avoiding gravity to take over. I use speed and power. This is done to increase the number of motor units recruited to dig deep and tap into the type 2b fibers. You must hit failure in the last 2-3 reps to tap into these fibers and force growth.
Triceps pyramid presses. Lay flat on a bench and bring arm fully extended with dumbbells facing away from the body. Lower the dumbbells close together to the chest while keeping the elbows out forming a triangle. It is not a push press or a narrow chest dumbbell press. It’s a triangular motion that exposes the triceps more than the previous mentioned exercises. As you slowly bring weight towards your chest you will do a hold pause for 3 seconds. This will increase time under tension. Once 3 seconds have gone thru explode on the positive and bring the weight back up to the top. Perform 4 sets of 12.
This workout is awesome for triceps and will definitely need some stretching or massage after for faster recovery. I don’t recommend the massage immediately after but a day after the workout to oxygenate the muscle and flush out toxins and acidic compounds (high concentration of hydrogen ions) that will slow down the repair and recovery of the muscle. Immediately after the workout is over, I consume 2 scoops of Karbolyn and 1 scoop of whey isolate. I also have 2000mg of vitamin C and 3 tabs of chlorella with my shake to accelerate wound healing and increase immune function. That’s it for today folks hope you enjoyed this article and use this workout for your next Active Body triceps session. And remember, knowledge is power only when it’s used. And it can only be used when it is remembered. So if you can’t remember this workout, feel free to print and bring to the gym with you next time you go in to rock the arms. All the best till next time!
Follow us on facebook
Active Body Nutrition is the newest leader in online and retail dietary supplementation in North America. We are committed to your success, health, and fitness by providing you the best health products and superb customer service. We specialize in improving the health and well-being for individuals from all walks of life.Read more
ACTIVEBODY will gladly refund your original shipping cost if you are returning an item because of an error on our part, or we have determined that the product is defective.
ActiveBody will be happy to issue you a full refund minus a 10% restocking fee in the form of an in store credit within 14 days on all unopened products. We must be notified of all returns prior to their return shipment. If you would like to return an item please ship it to our national warehouse. Shipping and handling (S&H) charges are non-refundable. All International sales are final.