In general, training to failure is best for single-joint movements, like the biceps curl, hamstring curl, seated row and tricep extension, or body-weight movements like push-ups or pull-ups. "You wouldn't train to failure with a compound movement like the squat clean and jerk or snatch,"...
Tricep pushdowns: 4 sets of 8–12 reps Hammer curls: 3 sets of 10–12 reps Skull crushers: 3 sets of 8–12 reps Superset –dumbbell curl and tricep extension: 3 sets of 10–12 reps Alternatively, try two upper-body and two lower-body sessions weekly, or divide your days between pul...
Push-Pull Split One way to split up your routine is to do a push-pull split routine. For this type of workout, you will train the chest, shoulders, triceps, quads and calves (your push muscles) one day. Then, the pull day will focus on back, biceps, glutes, hamstrings and rear de...
Flat bench 90-pound dumbbells chest high - lungs full of air - first 10 seconds drop down into deepest stretch and then next 50 seconds really push the stretch (this really, really hurts) but do it faithfully and come back and post on the AE message board in 4 weeks and tell me if ...
Tricep Push-down: 2 sets, 8-12 reps Click Here For A Printable Log Of Day 5. Day 6 Off: Day 7 Off Or Start Back At Day 1. Nutrition/Recovery Tips With any exercise program it's important to make sure to take extra care in eating correctly and resting adequately. The following advi...
Then, slowly push the rope down to the floor, straightening your arms at your sides. Pause and then return to position.[30] Overhead tricep extension: Stand up straight with your feet shoulder-width apart. Hold a dumbbell vertically with both hands, wrapping them around the top of the ...