For this workout, make sure to focus on intensity by keeping the rest periods as short as possible.
This rather short and simple workout can help you build muscle, but it won’t get you the results unless you give your body enough food and calories. Here are the exercises:
CLOSE-GRIP BENCH PRESS
It consists of 5 sets of 15 reps max. Rest 60 seconds between each of them.
To warm up, grab some lighter weight and do up to 15 reps of this exercise. Note that you have to try not to lock out your joints at the top of the movement, as it puts the stress on the joints. You want to put it on the muscles. By keeping the joints bent, you’ll keep stressing your triceps, which is what we’re going for.
E-Z BAR SKULLCRUSHER
Do 4 sets of 12 reps max. Make sure keep your elbows tucked while doing this and the movement slow, making sure you have full control.
SINGLE-ARM CABLE PUSH-DOWN
Do 3 sets of 15 reps max. Do cable push-downs without the handle, mimicking the side triceps pose seen in competitive events.
Do 3 sets of 20 reps max. This one should get you to a point where you exhaust the muscles so you can get as much out of the workout as you can before moving on to biceps. Make sure to get a good contraction.