Training triceps- powerbuilding style


I like to train my triceps several times each week. One heavy day and 2-3 extra workouts. The extra days are lighter and I don’t touch barbells or dumbbells. On these days I use higher reps and use bands, cables and machines.

The heavy day is an intense session and we do 20 plus sets. This shocks many people but most of them bench under 100 kg with half reps. My philosophy is again powerbuilding. One core exercise with a top set of 5-6 reps and backing off with some volume. And then backing off with some volume such as 2 sets of 8 and 2 sets of 10 reps. So we have completed about 10 sets before we head to part 2 of the workout.

The important thing with floor press is too lift as much weight as possible. I want to break a record for reps (5-6 reps) every time I train. So we take our time and remember the goal.

Part 2 is bodybuilding style. Again the objective is hypertrophy and improving weak points. A typical workout will be:

1. Incline barbell tricep extension- 12, 10, 8, 10, 12
2. Cable rope overhead extension- 5×15 reps
3. Tricep pushdowns- 12, 10, 8, 6, 8, 10, 12

This is a short and intense session. We move quickly and it’s over in 30-40 minutes (not including the floor press).

Here is some footage of Jeremy floor pressing. His top set on 140 and his first down set.

, ,

  1. Leave a comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: