Monday - Chest, Biceps,
Triceps flat bench - 2 sets 8 reps barbell curl - 2 sets 10 reps incline bench press - 2 sets 8 reps Tricep dumbell extension - 2 sets 10 reps incline dumbbell curl - 2 sets 10 reps triceps cable press down - 2 sets 10 reps Core workout - Sit - ups, leg lifts etc..
Not exact matches
Flat bench press (3 x 6 - 8 reps) / Incline
bench press (3 x 6 - 8 reps) * Dips (3 x 10 reps) Close grip
bench press /
tricep push downs (3 x 12 reps) *
2b EZ
triceps extensions Grasp the same EZ bar you just used with an overhand shoulder - width grip and then lie on a
flat exercise
bench.
To perform the lying
tricep extension, lie on your back on a workout
bench with feet
flat on the floor.
Workout # 1 4 Sets
flat bench 4 Sets military press 1 set incline flyes 4 sets nose breakers 1 drop set cable
tricep press
First the routine in order Smith machine squats deep, calf raises, hamstring curls,
flat bench or incline dumbells, seated rows or wide grip lat pull down standing curls, cable
tricep extensions.
You can perform seated dumbbell
triceps extension either while seated on a
flat bench or while seated on a
bench with support for the low back.
Chest +
Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with Incline dumbbell fly 4 sets x 6 reps *
Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell press superset with decline
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset with lying
tricep extensions 3 sets x 8 reps * Close grip
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with
tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12 reps
Lying
tricep extensions (otherwise known as «skull crushers») are one of the most common
tricep isolation exercises out there and are typically performed on a
flat bench using either an ez - curl bar, straight bar or dumbbells.
While decline and
flat bench angles both produced greater
triceps muscle activity, the
flat (0 degrees) condition displayed non-statistically greater muscle activity than all other conditions.
Comparing four different angles of the
bench used during the narrow grip
bench press, Barnett et al. (1995) found a main difference in
triceps brachii muscle activity between -18 degrees and 0 (
flat) compared with 40 and 90 degrees.