Confused as to how I still look like this after a couple days back training and eating but I guess I’ll take it. Waiting for word back from my coach on this weeks plan, then hopefully on the up.
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If anyones got the secret for triceps I’ll take it. Seem to be stubborn AF, atleast from the front.
I can suggest a sort of a triceps specialization cycle for 6 - 8 weeks, if you'd like to shake things up a bit, that can be managed with your routine (to replace triceps exercises):
Weeks 1 - 3 or 4 (depending on cycle length)
2X weekly:
French press 3X8 (1 - 2 RIR)
Triceps pushdowns 3X10 (1 - 2 RIR)
Close grip flat bench press (dumbbells, or barbell) to elbows 90° with the floor (not touching pectorals) 3X8 (1 - 2 RIR)
Weeks 4 or 5 - 6 or 8 (depending on cycle length)
Day 1:
French press 3X8RM (repetition maximum)
Triceps pushdowns 3X12 (0 - 1 RIR)
Flat bench press (dumbbells, or barbell) to elbows 90° with the floor (not touching pectorals) 3X8 (2 - 4 RIR)
Day 2:
Close grip flat bench press (dumbbells, or barbell) to elbows 90° with the floor (not touching pectorals) 3X8RM (repetition maximum)
Triceps pushdowns 3X10 (0 - 1 RIR)
French press 3X8 (1 - 2 RIR)
Then, based on new strength level, back to:
French press 3X8 (1 - 2 RIR)
Triceps pushdowns 3X10 (1 - 2 RIR)
Close grip flat bench press (dumbbells, or barbell) to elbows 90° with the floor (not touching pectorals) 3X8 (1 - 2 RIR)
For the final week of either the 6 or 8 week cycle:
Day (n-1):
French press 3X8RM (repetition maximum)
Triceps pushdowns 3X12 (0 - 1 RIR)
Close grip flat bench press (dumbbells, or barbell) to elbows 90° with the floor (not touching pectorals) 3X8 (2 - 4 RIR)
Day n (final day):
Close grip flat bench press (dumbbells, or barbell) to elbows 90° with the floor (not touching pectorals) 3X8RM (repetition maximum)
Triceps pushdowns 3X10 (0 - 1 RIR)
French press 3X8 (1 - 2 RIR)
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