Triceps:Week 12

I hope you’ve enjoyed the progress you’ve seen in your triceps on my plateau-busting series Shattered! We’re still not done, though—you have one more week of training to perform. And this week focuses on supersets for your triceps. You need to finish this program stronger than you began.

NOTES:

* With supersets you perform one exercise followed immediately by another for the same body part. Then you’ll rest for 3 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscle spends considerable time under tension for each set.

* For lying triceps extensions you want to keep your upper arms fairly still throughout the set, but you don’t want the weight to come to your forehead. Choose a comfortable position for you that allows you to feel a stretch as the EZ-bar goes beyond your head—that will also provide a deeper stretch in your triceps.

EXERCISE	COMMENT
Triceps cable extensions	4 Sets / 15 Reps SUPERSET: Perform cable pushdowns followed immediately by overhead cable extensions, and then rest 3 minutes between each superset.

Overhead cable extensions	4 Sets / 15 Reps

Lying EZ-bar triceps extensions	4 Sets / 15 Reps SUPERSET: Perform lying EZ-bar extensions followed immediately by close-grip push-ups, and then rest 3 minutes between each superset.

Close-grip push-ups	4 SETS / FAILURE

TIP: Remember that, while top athletes in every sport have superior genetics, they can’t reach the pinnacle of their sports without supreme dedication. You may or not be able perform at the peak as a top athlete, but you can maximize your performance through focus, discipline and a program that allows you to achieve your goals. I hope that’s what my 12-week series for triceps has helped provide.

Check out this week’s video for detailed tips on how to perform each exercise; you can also refer to Week 4 for additional tips for this similar workout.

If you want to follow Shattered! for another body part, then you can transition directly into that for 12 weeks. Go back to the homepage to connect to that. And then you can come back and perform another 12-week round for triceps. This is the best way to bring up your weaknesses — target them, let them recover, and then target them again.