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TricepsWeek 6

This week relies on all unilateral movements, which means you will train each arm separately. I like this strategy because it allows you to place all your energy and focus into each arm as you train them. Often one of the weaknesses people have is an imbalance or asymmetry with a particular muscle group. Using unilateral moves helps address this, and also helps you develop a mind-muscle connection with the triceps on each side.

NOTES:

* For cable one-arm triceps extensions, you’ll hold your upper arm utterly still, forcing all of the work into your triceps.

* You’ll keep rest fairly short between sets—only 60 seconds after every set. The reason for this is that one arm is already resting while the other is working.

* Make sure your supplements are on point, getting in your PRE-KAGED® before every workout to make sure you’re focused, and you have the nutrients you need for optimal performance and growth.

* Don’t forget to stay hydrated. It’s a crucial—and under-appreciated—aspect of muscle growth. Get it that gallon of water every day, and consume more on days when you train with increased intensity. Hydra-Charge® also supports hydration by helping replace electrolytes and minerals you lose through sweat.

 

EXERCISE

COMMENT

Cable one-arm triceps extensions

3 Sets / 20 Reps

Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets.

One-arm overhead dumbbell triceps extensions

3 Sets / 20 Reps

Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets.

Lying one-arm dumbbell triceps extensions

3 Sets / 20 Reps

Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets.

Cable one-arm triceps kickbacks

3 Sets / 20 Reps

Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets.


TIP:
Because you’re working all moves unilaterally, you can use your non-working side to support or even spot yourself to prevent form break as you reach failure.

Check out my video for detailed tips on how to perform each of these exercises in a unilateral fashion.

 

 


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