1) Close-grip bench presses, 2-3 sets of 10 reps (warm-up), 4-5 sets of 6-10 reps (work sets) 2) Rope triceps pressdowns, 5 sets of 12 reps 3) EZ bar triceps pressdowns (supinated grip), 4 sets of ...

Rest 1 to 2 minutes. Do 2 to 4 sets. 2. Single-arm band triceps pushdown, 50 reps per side in as few sets as possible 3. Single-arm band biceps pose, 50 reps per side in as few sets as possible ...

The EZ bar isn’t just for making beach-ready biceps that bulge. If you are trying to progress your bench press or need some extra strength to command your first push-up, then accessorize your ...

Cable pushdowns are the bread and butter of triceps training. But all the variations of pushdowns (straight bar, V-bar, rope) only perform elbow extension and flexion.

Incline Dumbbell Curl: Superset A Reverse Grip EZ-Bar Curl: Superset B One-Arm Triceps Pushdown Wilkin prefers to alternate between triceps and biceps exercises on arm day, a similar approach used by ...