Muscle & Fitness Australia - Issue 352 - June 2017

JUNE 2017 MUSCLE & FITNESS 109

OPENER SPREAD: SIMON MCDERMOTT-JOHNSON. THIS SPREAD FROM LEFT: MICHAEL NEVEUX; EDGAR ARTIGA; MICHAEL DARTER

LEVEL UP

EXERCISE SETS REPS

Lying dumbbell

triceps

extension

410

Dip 3 To failure*

Cable overhead

extension

2 10-12

One-arm cable

reverse-grip

pressdown

28-10**

*Rest-pause on your last set: after

reaching failure, rest 10 to 15 seconds,

then go to failure again. Repeat one or

two more times.

**Perform two dropsets on your last set,

lightening the load 20% or so on each

drop after reaching failure.

STRAIGHTUP

EXERCISE SETS REPS

Lying triceps

extension

38-12

Close-grip

bench press

38-12

One-arm

overhead

dumbbell extension

38-12

Cable pressdown 38-12

LYINGDUMBBELLTRICEPSEXTENSION

LEVEL UP DIFFERENCE:

subbingindumbbellsforabarbellplacesthe

handsinaneutralposition,insteadofapronated

grip,tohitthemusclesfromadifferentangle.

Ifpossible,dothisexerciseonadeclinebench

to increase tension on the triceps long head.

ONE-ARMCABLE

REVERSE-GRIP

PRESSDOWN

LEVEL UP DIFFERENCE:

Flipping your grip on

pressdowns targets the

hard-to-reach medial head of

your triceps. If you can’t fully

lock out, then lower the weight.

LEVEL UP: TRICEPS