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    Registered User napilopez's Avatar
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    New, underequipped gym, need to change my triceps routine. Suggestions?

    Hey guys! First I'd like to thank the community for all your help. Thanks to you and a few other resources, I dropped 45-50 pounds last summer, got stronger. For the first time in my life I can say I'm not chubby =P

    I wanted to ask primarily about some help with my triceps routine, with which I've had a bit of trouble, and want to make as efficient as possible.

    My current info:

    Been working out for just about 13 months.
    Age: 20
    Height: 5' 11"
    Weight: 190-192
    BF%: 13-16% (I store fat weird, but can see 4 abs)
    3 day split, working out 4 days a week.
    Chest/Back, Biceps/Triceps/Delts, Legs/Minors. Abs on off days.

    The reason I came here is because my summer gym lacks stuff. Primarily no free barbells nor straight bars, just smith and cable machines with EZ bars and other handles.

    My schooltime routine:
    3x7-12 Close Grip Bench Press
    3x7-12 Overhead One-Arm Triceps Extension
    3x7-12 Straight Bar Cable Push-Down.
    Also 3x7-12 Shoulder Press, which though more delts, is also triceps.
    I add 5 reps(or failure, whichever comes first) at a lower weight immediately after my third set.

    I changed the pushdown to barbell skullcrushers around the end of the school year because they felt inneffective, but can't do them at my new gym.

    Since my summer gym is under-equipped, this is what I've thought of changing my standard routine to:

    3x10(or failure) Dips at bodyweight
    3x10 Single Dumbbell(two-arm) Overhead extension
    3x10 One-Arm Reverse Cable Triceps Pushdown.
    And then I still have 3x10 Shoulder Press in there.
    And then the 5 extra.

    Does that seem like a balanced workout for triceps? I'm tempted to fit in either CGBP or Skullcrushers as well in there, but it doesn't seem I can do those effectively on the Smith or with dumbbells. I thought about adding kickbacks or diamonds instead, but I'm also worried about overworking tris, since I'm on a caloric deficit, am doing cardio/sports, and am already hitting them on my chest days. Are those 3.5 exercises enough?

    Any help much appreciated!
    Last edited by napilopez; 06-14-2011 at 11:02 AM. Reason: Made shorter, I write a lot, lol.
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