Name: Playbook - The Agoge - Day 54 - Triceps
Uploaded: 2022-10-07T21:03:46.894Z
Duration: 45 min
Description: Day 54 - Triceps

Mike Shipley

Vince

*Increase your weight from last session.

1a. Close Grip Bench 
1b. Banded Tricep Pressdown 

2a. Cable Rope Tricep Extension 
2b. DB Tricep Skull Crushers 

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

- 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 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 I

- 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

- 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

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 54 - 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

Jarett Storle

James

Day 3 - Legs

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

John

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 54 - Triceps

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