\n\n Exercise 1<\/strong><\/span><\/p>\nIncline seated DB curl – staying supinated throughout<\/p>\n Supinated in this case simply means palms facing in front of your body. Here complete both arms simultaneous with each other. Pausing at full stretch and peak contraction. Aiming for 12 – 15 full reps on each set.<\/p>\n 3 sets total<\/p>\n Exercise 2<\/strong><\/span><\/p>\nMachine preacher curl 1.5’s<\/p>\n Here we are doing 1 full rep then 1 half rep from the top focusing on peak contraction of the biceps then back down to starting position. Complete 10 reps like this.<\/p>\n 3 working sets<\/p>\n Exercise 3<\/strong><\/span><\/p>\nBicep tri-set – all movements performed with both arms at same time.<\/p>\n Cambered bar curl \nD – Handle reverse grip curl \nRope hammer curl<\/p>\n Hitting biceps from three different hand positions in a Tri-Set format aiming for 12 reps on all reps<\/p>\n Triceps<\/p>\n Warm up on cambered bar or rope press down<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n \n\n\n\n Exercise 1<\/strong><\/span><\/p>\nIncline cambered bar skull crusher<\/p>\n Here keep your elbows in a fixed position that also allows you to stretch behind your head.<\/p>\n Aim to get a full stretch on each rep and focus on contracting the triceps not just locking out into the joint itself. 12-15 reps<\/p>\n 3 sets total<\/em><\/p>\nExercise 2<\/strong><\/span><\/p>\nMachine dips 1.5’s<\/p>\n Here we are doing 1 full rep then 1 half rep from the contraction phase of the movement focusing on peak contraction of the triceps then back to starting position. Complete 10 reps like this.<\/p>\n 3 working sets<\/em><\/p>\nExercise 3<\/strong><\/span><\/p>\nTriceps -tri set – all movements performed by alternating arms<\/p>\n Rope press down \nD handle underhand press down \nCable “throat cutters” cross body horizontal tricep extension<\/p>\n Hitting triceps from three different hand positions in a Tri-Set format aiming for 12 reps on each.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n <\/p>\n","protected":false},"excerpt":{"rendered":" We typically always start with triceps first so I wanted to switch things up and train them first when we are fresh as possible.<\/p>\n","protected":false},"author":2,"featured_media":884,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,59,55,97,81],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/931"}],"collection":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/comments?post=931"}],"version-history":[{"count":11,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/931\/revisions"}],"predecessor-version":[{"id":964,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/931\/revisions\/964"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/884"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=931"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=931"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} | |