Friday: Triceps, Forearms, and Abs

The sets listed in the workout below do not include warm-up sets.

Triceps Sets Reps *
Cable Push-downs 2 4 to 6
Lying Tricep Extensions 2 4 to 6
One Arm Dumbbell Overhead Extensions (Performed with one dumbbell behind the neck) 1 4 to 6
Forearms
Barbell Wrist Curls 2 8 to 10
Dumbbell Wrist Curls 1 8 to 10
Abs
Leg Raises (with added weight) 2 12 to 15
Cable Rope Crunches 2 8 to 10

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Cable Push-downs

are an excellent triceps exercise. The Max-OT technique here is to lean slightly into the movement. On the upper portion of the movement allow the bar to break parallel all the way to about a 45 degree angle to the floor. This increases the stretch on the triceps and provide greater power throughout the movement. Flex your triceps forcefully at the bottom of the movement.

Lying Triceps Extensions

are the king of the triceps movements. I recommend doing these with a curl bar to reduce the stress to the wrists. These are best done on a bench with your head hanging off the end of the bench. When you lower the bar lower it behind your head not to your forehead as you see described everywhere. Lowering the weight behind your head gives you a much better stretch on the triceps and creates more power in the ascending portion of the movement. Lower the weight twice as slowly as you raise it.

One Arm Dumbbell Overhead Extensions

is performed with a dumbbell. Hold the dumbbell vertically by grabbing the handle with both hands at one end. Holding the weight over and behind your head, lower it as far as possible while keeping your upper arms perpendicular to the floor. Raise forcefully and contract your triceps at the top. Lower the weight twice as slowly as you raise it.

Barbell Wrist Curls

are performed on the end of a bench. Seated on a bench with your legs separated (straddling the bench) your forearms should be lying flat on the bench with your wrists hanging over the end. With a barbell in your hands you do a curling motion with your writs. Flex your forearms tightly at the top of the movement.

Dumbbell Wrist Curls

are performed standing. With your arms down at your side and a dumbbell in each hand, curl your wrists in and flex at the top then curl your wrists all the way out and flex.

Leg Raises

are for your lower abs. When training abs lower abs should always be worked first. When you do Leg Lifts, make sure the small of your back is touching the floor or bench. Never arch. This correct form can be forced by putting your hands under your butt and lifting your head and shoulders slightly during the exercise. Add weight by lying a plate over your feet and ankles.

Cable Rope Crunches

are the best ab development exercise you can do – bar none. Concentrate on isolating your abs throughout the entire movement. Go heavy. You can go quite heavy on this exercise.

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