Name: Playbook - The Agoge - Day 12 - Triceps
Uploaded: 2022-10-07T18:18:38.014Z
Duration: 45 min
Description: Day 12 - Triceps

Mike Shipley

Jarett Storle

Vince

James

John

Ezekiel

*Increase your weight from last session*

1a. Cable Tricep Extension 
1b. DB OH Extension 

2a. Dips 
2b. Banded Tricep Pressdown 

3a. TRX Tricep Extension 
3b. Push-Ups

- Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other)
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs
- At the end of the movement the arms are fully extended and perpendicular to the floor
- The upper arms should always remain stationary next to your torso and only the forearms should move
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point

Cable Rope Tricep Extension

- Hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up to starting position

DB OH Tricep Extension

Superset I

- Start by hovering above the parallel bars, and then move down slowly until you feel a slight stretch in the chest
- If your not getting the full range of motion, look for assistance by using a machine or elastic bands
- Once you feel the stretch in your chest, press yourself back up to the starting position as you breathe out

Dips

- Attach the band high on the rack
- Grasp the band with your elbows bent to 90 degrees
- Extend both arms, pulling/pressing the band down  until the arms are straight
- Bend the elbows, releasing the tension in the band and returning to the starting position

Band Tricep Pressdown

Superset II

- Anchor the TRX effectively and adjust the straps to a height just below your chest
- Grab the handles with your palms facing downwards
- Keep your body in a straight line and lean forward so that your body makes about a 50 degree angle with the floor
- Ensure your hands are directly over your shoulders and your core engaged
- Now extend your arms out and upwards until your arms are straight
- Bend your elbows and lower your self back to the starting position

TRX Tricep Extensions

- Start in a high plank position, hands shoulder with apart
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

Push-up

Superset III

Day 12 - Triceps

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

Day 4 - Steady State Cardio

Daniel

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 10 - Legs

Day 11 - Steady State Cardio

Day 13 - Back

Day 14 - Shoulders

Couldn’t do another rep at the end of the workout.

Day 15 - Chest

Day 16 - Biceps

Love this routine.  Like having Betty  Crocker with a dash of Mae  West thrown in.

Nick that bw dB walk almost had an old jarhead on his back once or twice still love the pgrm. Mike

Day 17 - Legs

Hit the wrong button did the hour not 39 seconds lol

Day 18 - Steady State Cardio

Day 19 - Triceps

Day 20 - Back

Day 21 - Shoulders

Day 22- Chest

Day 23 - Biceps

Good workout. Took it easy today due to upcoming wknd events. Sounds like an excuse.

Day 24 - Legs

Day 25 - Steady State Cardio

Crazy how much it takes to put out for 35 minutes.

Day 26 - Triceps

Day 27 - Back

Day 28 - Shoulders

I love this shit. Just wish I was better.  Better than yesterday though… right?

Day 29 - Chest

Day 30 - Biceps

Still hate legs, still a pussy.  Moving on!

Day 31- Legs

Did this Thursday night forgot to check it off

Day 32 - Steady State Cardio

Day 33 - Triceps

Day 34 - Back

Day 35 - Shoulders

Day 36 - Chest

Day 37 - Biceps

Day 38 - Legs

Day 39 - Steady State Cardio

Day 40 - Triceps

Day 41 - Back

Day 42 - Shoulders

I always have to remember to start light on the weight and add.

Day 43 - Chest

Day 44 - Biceps

Day 45 - Legs

It’s not you, it’s me.  Need to push myself more! ON EVERYTHING!

Day 46 - Steady State Cardio

Day 47 - Triceps

Day 48 - Back

Day 49 - Shoulders

This was good. I feel like I actually got a little pump for the first time in weeks. It’s not you, it’s me!

Day 12 - Triceps

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