Triceps
Today we will talk about those arm muscles again. This time I want to introduce you to the Triceps muscle.
The Triceps is made up of 3 different parts. The reason you need to know this is it will allow you to tailor your workouts to target which part you want to develop.
They go as follows:
· The Lateral Head: located on the outward. This is the part responsible mostly for that horseshoe look.
· The Medial Head: located towards the midline of the body
· The Long Head: along the bottom line of the muscle is the largest one of the three.
Here is the workout for those triceps.
Program 1
· Seated Triceps Extension ( skull crushers) – 15 reps x 4 sets. Rest 45 seconds between sets
· Cable Triceps Extension – 20 reps X 3 sets. Rest 30 seconds between sets
· Dips on Bench 25 reps X 4. Rest 45 seconds between sets.
Program 2
· Reverse grip cable extension – 12 reps Superset with
· Close grip push-ups 10 reps then rest 30 seconds and repeat sequence 6 times
· Close grip bench press with the bar 4 sets. Go to failure on each set.
How to use it:
Use program 1 one day then rest 2 or 3 days before using program 2.
This can be combined with the biceps program to work both muscles on the same day.
That’s it for today. Easy huh ?