Triceps:Week 5

We’re already past the one-third point in the Shattered! triceps program. You should be noticing more size and detail in this muscle group. Make sure you’re paying full attention to your nutrition and supplementation — in addition to your workouts. Never forget that muscles don’t increase in mass only because you trained them with intensity: You have to provide the nutrients that spur growth, and those come from quality supplements such as those from Kaged Muscle® as well as from a sound nutrition program that provides plenty of protein, slow-digesting carbs and healthy dietary fats.

NOTES:

* Today’s workout relies on my favorite version of “21s.” You’ll perform 7 full reps, followed by 7 half-reps at the top of the range. Then you’ll finish off with 7 half-reps at the bottom portion of the rep range.

* For the last 7 reps, you’ll really emphasize a triceps contraction, reaching failure at the end of that 21strep for each of the 12 sets in this workout.

* Lying cable extensions are very similar to “skullcrushers,” but you’ll use the 21s strategy. Really squeeze your triceps on the last 7 reps, where you’re working through the top half of the rep range.

 

EXERCISE

COMMENT

Reverse-grip pushdowns

4 Sets / 21s

Perform 21s in this rhythm: 7 full reps; 7 top-half reps; 7 bottom-half reps. Then rest 2 minutes between sets.

Lying cable extensions

4 Sets / 21s

Perform 21s in this rhythm: 7 full reps; 7 top-half reps; 7 bottom-half reps. Then rest 2 minutes between sets.

Overhead cable extensions

4 Sets / 21s

Perform 21s in this rhythm: 7 full reps; 7 top-half reps; 7 bottom-half reps. Then rest 2 minutes between sets.

 

TIP: Prepare all of your supplements ahead of time. You should have RE-KAGED® in your shaker so you can just add water and drink it at the end of your workout. The window for helping your muscles start to blunt catabolism and support recovery doesn’t last long. Don’t miss this vital opportunity.

Check out my video for more detailed tips on how to perform 21s for these exercises.

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