I know, this is a triceps workout routine.
Why on earth would you ever want to train your triceps?, you’re thinking to yourself.
Well, a fun fact I’ll share with you is that the triceps make up 60 percent of your arm.
Considering that the three-headed muscle on the back of your arm takes up that much real estate and what you want is huge motherfucking arms, doesn’t it make sense to put a bit more effort into developing your triceps instead of continuing to ignore them like you’ve been doing?
Yeah, of course it makes sense!
INSTRUCTIONS
A letter next to a number indicates that the exercise is part of a compound set. For example, something listed as 1A and 1B means that the prescribed number of reps for 1A are to be performed and immediately followed by the prescribed number of reps for 1B. Only when those two movements are complete are you to rest, with you beginning the next set after.
Rest periods between sets are 30 to 60 seconds, but that’s assuming you’re working with a light load. Once the load starts getting considerably heavy, rest breaks can be longer, from as little to a minute to as long as five. Use your discretion.
The weight used should be enough to complete the prescribed reps with effort. For instance, a set calling for 12 repetitions should start becoming a struggle by at least the 9th or so rep. If it’s not, the weight is too light. Additionally, the weight should increase on every set. The increase can be as little as 2.5 lbs on each side. It just has to be something! Refer below for exceptions.
If the exercise calls for 4 sets of 12 reps, for example, and the weight you started the exercise with was moderately heavy so that increasing the weight for the subsequent sets will severely cut down on the amount of reps you can do, then stay with the same weight for the remaining sets. Use your discretion, but don’t be a pussy. For exercises listed as 4 sets of 12, 10, 8, 6 reps, that means that the first set should be performed for 12 reps, add weight and do the next set for 10 reps, add weight and do the next set for 8 reps, etc.
If your gym doesn’t have the equipment for a particular exercise, then skip it. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your available equipment.
If you find that an exercise doesn’t agree with you, stop immediately. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your injury history and/or personal comfort.
NOTE: AMRAP is short for “as many reps as possible”. That means for diamond push-ups (3), you’re going to perform as many as you can with proper form. Once you become fatigued and can no longer complete a full repetition, that doesn’t mean you have a license to cheat or terminate the set. Instead, switch to performing static holds. As an illustration, let’s say that you do 6 full reps. On the 7th rep, you can only push yourself a quarter of the way up. So push yourself a quarter of the way up and maintain that position for as long as you can while continuing to try to generate the force to push your body all the way up even though your body isn’t actually moving. When you can no longer hold yourself up, you’ll fall to the ground. That will constitute a rep. Do the same thing for the 8th and however many following reps.
NOTE: This triceps workout routine is one-size-fits-all. Because you’re an individual and don’t want to be like everyone else, you probably want to get yourself a regimen geared to your specific injury history, training experience, available equipment, goals, and other dumb shit this cookie-cutter routine wasn’t designed for you in mind. Yeah, maybe get yourself an exercise program designed by, I don’t know, yours truly. Well, nobody’s stopping you!!!
DISCLAIMER
The exercises provided by Monster Longe (and monsterlonge.com) are for educational and entertainment purposes only and is not to be interpreted as a recommendation for a specific treatment plan, product, course of action, or substitute for medical consultation. Monster Longe (and monsterlonge.com) disclaims any liability from and in connection with this program.
Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, consult your physician or healthcare provider before beginning this or any exercise program to determine if it is right for your needs. Do not start this exercise program if your physician or healthcare provider advises against it. As with any exercise program, if at any point during your workout you experience faintness, dizziness, pain, or shortness of breath, you should stop immediately and consult a physician.
Glossary: AMRAP, arms, cheat, exercise, goal, gym, lifting form, muscle, program, routine, workout
