Thursday, March 26, 2009

3 Trisets for Big Triceps

A lot of people follow the bodybuilders' workout routines in the magazines and don't see any results. Most 9 to 5 working folks can barely squeeze anytime for anything, not to mention to train 2 or 3 times a day for 2 to 3 hours like bodybuilders. Train-eat-rest cycle is the bodybuilder's full-time job. It's not for the average Joe and Jane.

Superset is an effective and efficient workout plan by doing two exercises back to back with little or no rest. Triset is an advanced training schedule where you do three exercises one by one with no rest in between. You rest for the prescribed period of time only after you complete to 2 or 3 exercises.

I have elaborate the concept, benefits, program setup and many superset and triset workouts. Please visit the following links and related posts.

http://careyforfitness.blogspot.com/2007/05/superset-for-super-workout.html

http://careyforfitness.blogspot.com/2007/05/how-to-superset-your-workout-for-super.html

http://careyforfitness.blogspot.com/2007/05/superset-circuit-workout-routine.html

http://careyforfitness.blogspot.com/2007/10/super-tri-set-leg-blaster.html

Here are 3 triset workout routines for your big triceps:

Triset #1 for Big Triceps
1. Barbell Triceps Bench x 6 -8 reps
30 deg. incline, medium grip, elbows down, lower the bar only to just slightly horizontal.
2. Overhead Cable Triceps Extension x 12 - 15 reps
3. Close-hand pushups, bodyweight x as many as possible to temporal fatigue

Triset #2 for Big Triceps
1. Dumbbell Press x 8 - 12 reps
30 deg. incline, neutrual/reverse grip, elbows down, lower the dumbbells to just slightly horizontal.
2. Cable Triceps Press-down x 12 - 15 reps
3. Dumbbell Triceps kickback x 12 - 15 reps

Triset #3 for Big Triceps
1. Single Dumbbell Overhead Press x 8 - 12 reps
2. Lying Barbell (or EZ-Bar) Triceps Extension x 8 -12 reps
3. Single Dumbbell Overhead Press x 8 -12 reps (this is no typo, repeat the first exercise.)

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