Triceps:Week 8

This may be the most challenging week of this program. Today we’re combining two of the most effective growth techniques — supersets and DTP. It’s no coincidence that I call these DTP supersets, and they’re amazingly effective. They’re also quite challenging. Here’s how they work: 

You’ll perform a set of incline EZ-bar extensions with a light weight for 50 reps, followed immediately by a set of cable extensions with a light weight for another 50 reps, and then you’ll rest for 3 minutes. Then you’ll drop to 40 reps for each, choosing a heavier weight (if possible) that allows you to perform all reps.

Continue to pyramid down in reps and increase weight until you reach 10 reps in your DTP superset. Then repeat this set before increasing reps while decreasing weight. You’ll perform a total of 10 DTP supersets.

NOTES:

* Note that you’re going to perform 100 reps for the first superset. Today’s workout will only get more challenging as you perform 10 of these DTP supersets.

* You’re going to need your recovery supplements. I recommend getting in RE-KAGEDÒ immediately after your workout and Kasein®—go with a 2-scoop serving of Kasein, before bedtime.

* Use the rest-pause principle if needed to complete each DTP superset.

 

EXERCISE

COMMENT

Triceps cable extensions

10 SETS / 50,40,30,20,10,10,20,30,40,50 Reps

 

 

Lying EZ-bar triceps extension

10 SETS / 50,40,30,20,10,10,20,30,40,50 REPS

Using DTP supersets with 3 minutes of rest between each superset.

 

TIP: DTP supersets are going to feel unnatural to your body. Your brain is going to rebel against them. It’s important that you bring everything you’ve got to this workout, using your brain to overcome the limits your body is trying to impose on you. As always, stay safe and train smart.

Check out my video for detailed tips on how to perform DTP supersets and the mindset it takes for this challenging workout.

 

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