You do not want to waste time in between sets with this routine. Get in, get warmed up with a few minutes on the treadmill or elliptical, get loosened up and go hit it. Efficiency in the gym is key to success with physique development.
You also want to make sure that when you are in the gym, you are working hard. If the weight is light, make it heavier. If three seconds is not enough for you to lower the weight, go for four. Strive for constant improvement every single workout.
About one hour before training, eat a small meal containing about 30 grams of protein and 50-60 grams of carbohydrates. The protein can be egg whites, steak, chicken, or a whey protein shake. The carbs can be whole grain bread, oats, or a small fruit. Drink some water with this meal. 12-16 ounces should be good.
Thirty minutes before leaving for the gym, consume a pre-workout nitric oxide drink. Drink it slow so it has time to work before you begin lifting.
Close-Grip Bench Press
Lying Triceps Extensions With EZ Curl Bar
Lie on a flat bench with an EZ Curl Bar in your hands at arms length. Keep the hands about six inches apart for the best stimulation of the tris.
Bending at the elbows and keeping the upper arm stationary, lower the bar until it is about one inch above your forehead. Lower to a three count. Push the weight back up to the top to a count of one. Repeat. Do three heavy sets of 10-15 reps with about one minute rest between sets
Ronnie Coleman Triceps Workout
Parallel Bar Dips
Start out with your hands on the bars or handles if provided and have yourself pushed up to arms length. Bending at the elbows, lower yourself down until your upper arms are parallel to the floor or your arm is bent to a 90 degree angle. Lower yourself to a three count and push yourself up to a one count. Squeeze at the top of the movement.
If your body isnt enough weight, you can add weight via either a vest or a weight hanging from a belt. Do three heavy sets of 10-15 reps with one minute rest in between.
Stand at a cable station with a rope hanging from a high pulley. Grab the rope with your palms facing each other. Keeping your upper arms to your side, bend at the elbows and lower the rope until your arms reach full extension. Squeeze for a count of one and then let the rope back up to the beginning to a count of three. Repeat. Perform two moderately heavy sets of 20 reps with about one minute between sets.
To keep the blood pumping into your tris and to keep the muscles warm, flex and stretch the triceps in between sets. This is crucial in helping your muscles both recover and prepare for the training and also helps to prevent injury.
After your workout, flex and stretch a little more and make sure you get some protein and carbs in within 30 minutes of training. Without nutritional support, your triceps, as well as the rest of the body, won’t develop properly.
* Close-Grip Barbell Bench Press: two Warm-Up Sets Of 10-15 Reps
* Close-Grip Barbell Bench Press: four Sets Of 10-15 Reps
* Lying Triceps Extensions With An EZ Curl Bar: three Sets Of 10-15 Reps
* Parallel Bar Dips: three Sets Of 10-15 Reps
* Rope Pressdowns: two Sets Of 20 Reps