Name: Playbook - The Agoge - Day 2 - Triceps
Uploaded: 2022-10-08T00:58:51.289Z
Duration: 45 min
Description: Day 2 - Triceps

Joaquin Capra

1a. Close Grip Bench 
1b. Cable Tricep Pushdown 
1c. TRX Tricep Extension 

2a. DB OH Extension 
2b. Push Ups 
2c. Banded Pressdown

- Start by lying down with the barbell directly above you
- Grab the bar with a close grip
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your triceps

BB Close Grip Bench Press

- 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

- 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

Triset I

- 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 Overhead Tricep Extension

- 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
- Complete desired reps then repeat on the opposite side

Push-up

- 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

Day 2 - Triceps

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