New Tricep

[Claudette]

New tricep routine, PLEASE

Hey y'all!

Well, I just hate looking like an idiot at the gym, but I always feel like one when I do triceps. Here's my current tricep routine followed by a list of exercises that I would like to do but I don't know what order and well, why I should do them--only that I always see people doing them.

w8d bench dips
single overhead db extension
v-bar or rope cable press-down
db kickbacks

What I would like to try:
-lying overhead press
-close grip bench press (I would do these on the smith machine but our smith machine kind of slants backwards--if you're facing it, the bar slants towards your head so i don't know if i could use this one)
-Cable tricep extension (as seen on exrx.net) with ezbar
-overhead cable tricep extension with rope.

I'm not trying to do all of these exercises in one routine (unless i would benefit from it of course. but i would appreciate some advice on what order i should do these exercises and which ones i should do.

oh, one more thing, i prefer a bi/tri split.

thanks, guys!

 

[Claudette]

i should clarify about that looking like an idiot statement. i only feel like one when i try out new tricep exercises. i don't know why, i just do

 

[I Are Baboon]

Moving this to the Training forum.......

 

[Claudette]

oops, I didn't even realize what forum I was in.

 

[Max. Q]

I like to do my arms on one day as well, here's what my routine looks like :

(POWER WEEK)
Day 5: Triceps / Bicep

-barbell curl 2 x 4-6
-dips 2 x 4-6

-hammer curl 2 x 4-6
-CG bench press 2 x 4-6

-preacher curl 2 x 4-6
-decline dumbbell extension 2 x 4-6


(REP RANGE WEEK)
Day 5: Biceps / Triceps

-alternating dumbbell curl 2 x 8-10
-dips 2 x 8-10

-RG EZ-bar curl 2 x 8-10
-pushdown w/ rope 2 x 8-10

-concentration curl 2 x 10-12
-decline dumbbell extension 2 x 10-12


(SHOCK WEEK)
Day 5: Biceps / Triceps

-ds: dumbbell curl 2 x 6-10 (x2)
-ss: CG bench press / pushdowns 2 x 6-10 each

-ss: EZ bar curl/preacher 2 x 6-10 each
-ss: dips / decline dumbbell extensions 2 x 6-10 each


I've recently bought a rope attachment for pushdowns, what a change from using a bar. I'm not a big fan for dumbbell kickbacks.

 

[Scotty the Body]

Hiya Claudette
Here's a link to a site that shows how to do the exercises you listed.
http://www.exrx.net/Lists/Directory.html

I also use the smith for doing narrow grip bench and it also is slanted like yours.
I believe it works BETTER than the 90 degree ones, use a reverse grip while doing them.

As far as what to do, I would pick two at a time and do three sets or three at a time with two sets each.
Pair say:
Sculls (lying press) and Kickbacks
Narrow grip bench with Cable Pushdowns
Dips with extensions

 

[Claudette]

Thanks guys. Actually Scotty, that's where I got those exercises from, but I never know what order to do them in. I do arms next Wednesday and I'll let you know how it goes. Thanks again!

 

[firestorm]

Originally posted by Max. Q
I like to do my arms on one day as well, here's what "MY ROUTINE"
looks like :

(Hey MAX, I'm telling Gopro your taking credit for his routine!!!) hahahahaha (Just teasing ya buddy I knew what you meant).

(POWER WEEK)
Day 5: Triceps / Bicep



(REP RANGE WEEK)
Day 5: Biceps / Triceps

(SHOCK WEEK)
Day 5: Biceps / Triceps

Seriously though Claudette, MaxQ's routine is the one GOPRO set up that I think a good majority of the members here are now doing,, including myslef.
MAX is leading you in the right direction. This is a great workout and definitely worth a try along with GOPROS other routines for the rest of the body.

 

[Max. Q]

Maybe I should have mentioned it's GPs setup as far as the PW/RR/SW the number of sets and reps for each week, but it's modified with my own selection of exercises due to the type of equipment I have in my weight room and what order to do them.

..either way yes it's GoPro's routine, I wasn't trying to take credit for it

 

[Claudette]

how do you do the decline db extension? i know how to do an std or standing overhead extension, but not decline. Please explain for lil' ol' me

 

[Arnold]

Originally posted by Claudette
Thanks guys. Actually Scotty, that's where I got those exercises from, but I never know what order to do them in. I do arms next Wednesday and I'll let you know how it goes. Thanks again!

you should pick one or two of those exercises each week and use them, do not do all of them in one work-out that's pointless.

 

[Scotty the Body]

Originally posted by Claudette
how do you do the decline db extension? i know how to do an std or standing overhead extension, but not decline. Please explain for lil' ol' me

It would be the same as a flat db extension but on a decline bench. Keep the upper arm (bi/tri) straight up and just move the forearm only bending at the elbow bringing the weight down to the top or behind your head and then back up.

 

[Max. Q]

Originally posted by Claudette
how do you do the decline db extension?

Exactly how Scotty described it...and here's a site that has an illustration, plus a great article on Charles Poliquin's Arm Training....

http://www.musculardevelopment.com/new/massivearms.html


POLIQUIN'S ULTIMATE TOP 10 ARM TRAINING EXERCISES
http://www.bodybuildbid.com/articles/arms/buildmasarmstxt.html

more good info I found the other week....

Top Ten Triceps Exercises by Ian King
http://www.testosterone.net/articles/224king.html

 

[firestorm]

Originally posted by Max. Q
Maybe I should have mentioned it's GPs setup as far as the PW/RR/SW the number of sets and reps for each week, but it's modified with my own selection of exercises due to the type of equipment I have in my weight room and what order to do them.

..either way yes it's GoPro's routine, I wasn't trying to take credit for it

OH Maxxxx I was just kidding with you!!!! I think it's FANTASTIC that you use that format buddy and that your Promoting it. Honestly, If I were GP and saw that post I would have been more then flattered. You rock bro!!! Keep up the excellent work!!!
Fire

 

[firestorm]

Regarding the Decline D/B extension, I only do bench extensions on a decline regardless if i'm using a DB or EZ bar, or straight bar. I feel keeping the arms on this angle \ keeps constant tension on the arm throughout the excercise. When on a flat bar you have more of a tendancy to get a little rest at the top of the movement when you bring the bar or DB straight over head |

 

[Max. Q]

LOL. Firestorm buddy, I knew you were just kidding, just wanted to clarify..

 

[firestorm]

You can also do D/B extensions with one arm at a time. When I do, I go cross body with the dumbell rather then straight back as in Max's picture he posted. It's not better just a different for variation and feel.

 

[firestorm]

Originally posted by Max. Q
LOL. Firestorm buddy, I knew you were just kidding, just wanted to clarify..

Well you didn't need to pal. We all know you here. YOur a great guy.