My tricep workout

A

Alejan90

0
Hi, I have been weight lifting for a year and a half, I have put on bulk now I want to tone up. Over the year and half, my tricep has popped out and gotten big, but now I want to get it cut, to have that "horseshoe effect". I put in cardio into my workouts(post workout I do cardio). I just want to get an opinion on my current tricep workout. I know there are heads in the tricep and a different workout to work a different head.

1st Excercise Single Arm Pulldowns(low weight more reps)

I start of doing 20 on each side first set.

By the 3rd set I am down to doing 15 sets( i feel the burn in all the sets)

By the 4th set I can do about max 12 sets

2nd Excercise-Dips(4 sets)

I take a flat bench and have my feet on a lower seat ,so i put more work on my triceps and do about up to 16 if i can.
In the last set I try to do as much as I can

3rd-Kickbacks(4 sets)
I take a 15lb, and do up to 15(i get a huge burn by 15) on each side.
The last set i do as much as possible.

By this time my triceps feel the burn but are also depleted so doesnt have the strength to do another excericse so I stick to 3 exercises but go untill it burns.
 
You are missing the most important element, to showcase muscle (once its developed--enough), and this is your diet.

"The toned look" can be one of the most misunderstood terms by many goal seekers. Once the entire body is developed with "enough" muscle, one lowers body fat (and manipulates the macro-nutrients), to reveal the genetic composite of the muscle, IMO.

Additionally, to really develop size (if diet is corresponding to this goal) one needs to partake in developing a program that recruits the large major muscle groups, and realize that the arms are the working machines to allow this recruitment. If diet is up to snuff, and you work the large muscle groups (Legs, Back, Chest), the arms will have no choice but to follow to maintain a balance.

What does the rest of your workout look like?

Have you approximated your calorie needs and approximated your calorie/nutrition intake according to your goal?

Best regards,

Chillen
 
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no skullcrushers or close grip bench press?

You're missing out. Ditch the kickbacks in favor of either of the above.
 
I struggle with tri-cept exercises. I just use the chess press machine I think it is. I find the tri-cept kickbacks not that good :S

Sorry was abit off topic.

Can someone post a few good exercises for tricepts that I can look up. Thanks alot

:action11:
 
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