Full Workout Routine
Rope Extension Drop sets Round 1
Additional Videos
-
A Few Basic Tips
Follow me and learn the proper form for this exercise! It looks easy to perform, but all beginners make mistakes here! Remember, the weight is not important here, but the proper reps with a squeeze are!
-
DROPSET 1 - miniset 1
Weight: not too heavy (example: 15kg). Watch an additional video above for the 3 basic tips for this exercise!
Reps: 8 -
DROPSET 1 - miniset 2
Weight: 30-40% lighter (example: 10kg). The squeeze with straight arm is the most important. Try to count 2 seconds while you squeeze the arms at the end of the positive rep (the moment when the arms finish completely straight).
Reps: 15 -
Rest: 1m 30s
-
DROPSET 2 - miniset 1
Weight: 1 plate heavier (example: 17kg). If you can not do all that is asked of you in this video, the weight is too heavy for you!
Reps: 8 -
DROPSET 2 - miniset 2
Weight: 30-40% lighter (example: 10-12kg). The squeeze with straight arm is the most important. Try to count 2 seconds while you squeeze the arms at the end of the positive rep (the moment when the arms finish completely straight). If the weight is too heavy, lower it by 1 plate only in the mid-set and finish with the remaining reps!
Reps: 15 -
Rest: 2 m
-
DROPSET 3 - miniset 1
Weight: same as in the previous set (example: 17kg). If you can not do all that is asked of you in this video, the weight is too heavy for you!
Reps: 8 -
DROPSET 3 - miniset 2
Weight: 30-40% lighter (example: 10-12kg). The squeeze with straight arm is the most important. Try to count 2 seconds while you squeeze the arms at the end of the positive rep (the moment when the arms finish completely straight). If the weight is too heavy, lower it by 1 plate only in the mid-set and finish with the remaining reps! You have to do 15 reps!!!!
Reps: 15 -
Rest: 2 m
Overhead Cable Extension Round 2
-
Overhead Cable Extension - Set 1
Weight: not too heavy (example: 12kg). If the weight is too heavy in the mid-set, rest for a few seconds (max 10) and finish with the remaining reps. The deep stretch is the most important here!
Reps: 15 -
Rest: 1m 30s
-
Overhead Cable Extension - Set 2
Weight: 1 plate heavier (example: 15kg). If the weight is too heavy in the mid-set, lower it by 1 plate, and finish with the remaining reps. The deep stretch is the most important here!
Reps: 12 -
Rest: 1m 30s
-
Overhead Cable Extension - Set 3
Weight: same as in the previous 2nd set (example: 15kg). If the weight is too heavy in the mid-set, lower it by 1 plate, and finish with the remaining reps. The deep stretch is the most important here!
Reps: 12 -
Rest: 1m 30s
Cable Triceps Superset Round 3
-
Cable Extension single-arm - Set 1
Weight: not too heavy (example: 7kg). Do not go too heavy; the goal is to finish with straight arms and a squeeze!
Reps: 10 per arm -
Cross-body Cable Extension single-arm - Set 1
Weight: not too heavy (example: 7kg). Do not go too heavy; the goal is to finish with straight arms and a squeeze!
Reps: 10 per arm -
Rest: 2 m
-
Cable Extension single-arm - Set 2
Weight: 1 plate heavier (example: 10kg). Do not go too heavy; the goal is to finish with straight arms and a squeeze!
Reps: 10 per arm -
Cross-body Cable Extension single-arm - Set 2
Weight: 1 plate heavier (example: 10kg). Do not go too heavy; the goal is to finish with straight arms and a squeeze!
Reps: 10 per arm -
Rest: 2 m
-
Cable Extension single-arm - Set 3
Weight: same as in the previous 2nd set (example: 10kg). Do not go too heavy; the goal is to finish with straight arms and a squeeze!
Reps: 10 per arm -
Cross-body Cable Extension single-arm - Set 3
Weight: same as in the previous 2nd set (example: 10kg). Do not go too heavy; the goal is to finish with straight arms and a squeeze!
Reps: 10 per arm -
Rest: 2 m
Single-arm DB Extension Round 4
-
DB Extension - Set 1
Weight: not too heavy DB (example: 8kg DB). Remember: the goal is the deep stretch. When you lean to the side, you will be able to stretch the triceps more!
Reps: 10 per arm -
Rest: 1m 30s
-
DB Extension - Set 2
Weight: slightly heavier DB (example: 10kg DB). Remember: the goal is the deep stretch. When you lean to the side, you will be able to stretch the triceps more!
Reps: 10 per arm -
Rest: 1m 30s
-
DB Extension - Set 3
Weight: same or 2kg heavier DB (example: 10-12kg DB). if you cannot do 10 reps, grab a 2kg lighter dumbbell and finish with the remaining reps!
Reps: 10 per arm -
Rest: 2 m
Push-ups Superset Round 5
-
Close Push-ups - Set 1
AMRAP = as many reps as possible. Do at least 8 reps, but strive for failure!
Reps: AMRAP -
Rest: 20s
-
Diamond Push-ups - Set 1
AMRAP = as many reps as possible. Do at least 8 reps, but strive for failure!
Reps: AMRAP -
Rest: 2 m
-
Close Push-ups - Set 2
AMRAP = as many reps as possible. Do at least 8 reps, but strive for failure!
Reps: AMRAP -
Rest: 20s
-
Diamond Push-ups - Set 2
AMRAP = as many reps as possible. Do at least 8 reps, but strive for failure!
Reps: AMRAP
Featured Workouts
Explore Workouts
To grow your Arms, you have to dedicate 1 full Workout to Triceps alone!
If you did not work your triceps enough this week, this is the full workout for the triceps alone! Usually, I prefer a full arms workout, but this is an exception when I do only the triceps once in a few weeks! This way, even if the tricep is a small muscle, I stimulate it 100% with this workout! Do not do this workout too often; only once in 4-6 weeks!
A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.
Share on Social Networks