Name: Playbook - The Agoge - Day 20 - Triceps
Uploaded: 2022-10-10T01:17:22.907Z
Duration: 45 min
Description: Day 20 - Triceps

1a. Close Grip Bench 
1b. Banded Single Arm Pressdown 
1c. DB Skullcrushers 
1d. Cable Tricep Extension

- 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 the band high on the rack
- Grasp the band in one hand with your elbow bent to 90 degrees
- Extend your arm, pulling/pressing the band down until the arm is straight
- Bend the elbow, releasing the tension in the band and returning to the starting position
- Complete desired reps then repeat on the opponent side

Banded Single Arm Tricep Pressdown

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

DB Skull Crushers

- 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

Giant Set

Day 20 - Triceps

Workout was great! Definitely going to feel it!

Dillon

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 4 - Biceps

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 11 - Chest

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Mike Shipley

Day 16 - Biceps

Day 17 - Chest

Day 18 - Shoulders

Day 19 - Back

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Day 20 - Triceps

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