Full Workout Routine
Close Grip Bench Press Round 1
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Close Grip Bench Press - Set 1
Weight: start light to test the weight of the bar and the plates (example: place 5kg plates on each side)
Reps: 10 -
Rest: 1 m
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Close Grip Bench Press - Set 2
Weight: slightly heavier (example: 7.5kg plates per side)
Reps: 10 -
Rest: 1 m
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Close Grip Bench Press - Set 3
Weight: slightly heavier (example: 10kg plates per side)
Reps: 10 -
Rest: 1m 30s
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Close Grip Bench Press - Set 4
Weight: same as in the 3rd set or slightly heavier (example: 10kg or 12kg plates per side)
Reps: 10 -
Rest: 1m 30s
Pushdown Triceps Superset Round 2
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Triceps Pushdown - Set 1
Weight: not too heavy (example: 15kg)
Reps: 12 -
Reverse Grip Bent-over Pushdown - Set 1
Weight: not too heavy (example: 12kg). Here, the weight is at least 1 plate lighter than the standing pushdown exercise.
Reps: 12 -
Rest: 1m 30s
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Triceps Pushdown - Set 2
Weight: slightly heavier (example: 20kg)
Reps: 10 -
Reverse Grip Bent-over Pushdown - Set 2
Weight: slightly heavier (example: 17kg).
Reps: 10 -
Rest: 1m 30s
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Triceps Pushdown - Set 3
Weight: slightly heavier (example: 25kg)
Reps: 10 -
Reverse Grip Bent-over Pushdown - Set 3
Weight: same as in the previous 2nd set (example: 17kg). Make sure to hold at the end of the positive rep and to squeeze the triceps for 2 seconds.
Reps: 10 -
Rest: 1m 30s
Seated French Press Round 3
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Seated French Press - Set 1
Weight: not too heavy DB (example: 10kg dumbbell).
Reps: 15 -
Rest: 1 m
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Seated French Press - Set 2
Weight: slightly heavier DB (example: 12kg dumbbell).
Reps: 12 -
Rest: 1m 30s
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Seated French Press - Set 3
Weight: slightly heavier DB (example: 15kg dumbbell).
Reps: 10
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Finish the chest/back workout with 4 triceps exercises
You can use this workout after a chest, or a back workout, or as a part of a full arms workout.
THE ROUTINE
1) Close grip bench press: engages the long head of the triceps
2) Triceps pushdown superset with
3) reverse grip triceps pushdown (bend over a bit)
4) French triceps press with a dumbbell
For the pushdown exercises ( 2 and 3) it is very important to hold at the end of the positive rep for 1 or 2 seconds and squeeze the triceps to the max. Watch the full additional video on this superset for more details.
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