Epic Arms

Day 36:   Triceps (Light)

Day 36: Triceps (Light Weights)                  


Rocking Rope Pull Downs - 4 Sets -- 20-15-12-10 reps -- 30-60 seconds rest
Stretch Skull Crushers - 4 Sets -- 20-15-12-10 reps -- 30-60 seconds rest
Tricep Push Downs - 4 Sets -- 20-15-12-10 reps -- 30-60 seconds rest
Alternating Arm Dumbbell Skull Crushers - 8 reps on each arm, then 6-4-2-1 no rest in between -Until exhaustion

    • The First set of each of these exercises is to get you warmed up and feeling the motions. After the first set you should be able to determine the right starting weight to hit the recommended reps. If you can get more reps out then you are not using enough weight, also if you cant get to the number of reps in your set, you are using too much weight.

    • Use this Tricep workout with your normal Back, Legs, or Chest workout (Suggested: Chest day with Triceps). If you do not have one I recommend "The Incredible Bulk Program". Just replace the arm workouts in your existing workout plan with the "Epic Arms" workout for killer results.