Triceps Workout
You'll be doing 1 compound lift to start the session, and then 1 isolation exercise to finish it.
- Compound triceps exercise: Pick either close grip bench press, overhead press (beginning each rep with the bar on the shoulders), or dips, and ramp up to a heavy double or triple. Rest 1-2min, reduce the load to 75% of the top weight, and perform 10 reps. Rest another 1-2min, reduce the load to 50% of the top weight, and perform 20 reps.
- Isolation triceps exercise: Pick either rope triceps pushdown, skullcrushers or standing triceps extension. Pyramid the weight up from 15 reps, 12 reps, 10 reps and then 8 reps, with 1-2min rest between each set. At the completion of the final set, immediately switch down to 50% of the weight used on that last set and perform as many reps as possible.