So my arms really havnt grow for about 1 year, it sucks
Only recently have my biceps been growing cause im hitting em light a madman.
Biceps:
3x6 Heavy DB curls
3x6-8 BB curls
3x10-15 Machine Preacher Curls
3x15 concentration curls
2sets X rep curls (Hammer style)
My triceps have always been weak and i dont think its helping them grow since i cant push heavy weight cause my shoulder injury
Tris:
3x15 Rope Pushdowns (warm up my elbows)
3x4-6 Skull Crushers
3x6-8 Straight bar Push Downs
3x15 One arm reverse push downs
3x12 Machine tris (sometimes do this)
Help me design something new for my tris. Im thinking about encorporating DB skull crushers, idk
suggestions appreciated
Thanks
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Thread: Need some tricep exercises.
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12-09-2007, 12:13 AM #1
Need some tricep exercises.
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12-09-2007, 01:49 AM #2
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12-09-2007, 01:55 AM #3
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12-09-2007, 11:03 AM #4
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12-09-2007, 11:22 AM #5
Christ that is a lot of stuff, burnout much? Do you do a bi/tri day or is this one another day like chest or back? You've got an awful lot of pushdown stuff in there. Have you tried close grip bench press or kickbacks?
If you're going to do skull crushers and push downs back to back, try the pushdowns with your palms facing upwards and use an EZ bar attachment.
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12-09-2007, 11:25 AM #6
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12-09-2007, 11:34 AM #7
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12-09-2007, 11:39 AM #8
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12-09-2007, 11:46 AM #9
some times less is more
i dont know how offen you do it but if 2+ times a week you might be overtraining
by the way, if you like high volume method you might want to try the bear system by pavel
it calls for
lets call your 90% from your 5rm X
do first set of 5 rep with X
then lower the weight to 90% from X for 5 rep
then lower the weight to 80% from X for 5 rep
now keep doing the 80%rm5 for 5 rep till your form breaks (10-20 set overall)
dont hit failure and get 60 sec rest between sets...
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