Roelly Winklaar Inspired Triceps Workout Routine

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Great tricep workout from our friends at MassiveJoes.com .This brutal workout is a high intensity, high volume, heavy triceps workout inspired by bodybuilder Roelly Winklaar. This routine is designed to hit all angles of your triceps and start causing some serious tricep growth.

It is short enough to be combined with a biceps workout, but intense enough to form a workout by itself.This workout is based heavily on the Positions of Flexion (POF) training protocol, which states that a muscle can exert maximum force through 3 positions of flexion – midrange, stretched and contracted. The exercises that have been selected for this workout follow this protocol.

You will be doing a lot of forced reps and negative reps in this workout, so you will need a reliable training partner.

Exercise 1: Close Grip Bench Press (Midrange Position of Flexion)

Doing a big, heavy, midrange POF compound movement first in this workout serves 2 purposes. Firstly, you will be able to go heavy and move some serious weight. Secondly, it will fatigue your triceps so that you can really focus on the other positions of flexion later in the workout.

Remember to drive through the midrange of this exercise with as much power as possible – keep your elbows in tight and close to your torso and focus on contracting your triceps with each and every rep. And DON’T LOCK OUT! Don’t lock your elbows out at the top of each rep.

Set 1: Warm up set with light weight for 15 reps

Set 2: Warm up set with heavier weight for 15 Reps

Set 3: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps

Set 6: Fourth working set. Increase weight to cause failure around 6 reps, and then have your training partner help you force out another 6 reps with good form (forced reps)

Set 7: Fifth working set. Keep the weight from set 6 and fail around 6 reps, then drop to half the weight for another 6 reps, then drop to half the weight again for another 6 reps (double drop set)

*Rest 1-2 minutes in between sets*

Exercise 2: Triceps Dips (Midrange Position of Flexion)

Why are we doing another midrange position of flexion compound exercise? This is really about completely exhausting the power of your triceps, so that by the time you get to your stretched and contracted position of flexion exercises, you have no choice but to focus and force all heads of your triceps to activate.

Ensure that your body remains upright for every rep of this exercise. Don’t lean forward or you will activate your chest. Focus on driving through the midrange of this exercise with as much power as possible, contracting your triceps through every rep. And DON’T LOCK OUT! Don’t lock your elbows out at the top of each rep.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4: Third working set. Increase weight to cause failure around 6 reps then have your training partner help you force out another 6 reps with good form (forced reps)

Set 5: Fourth working set. Keep the weight from set 4 and fail around 6 reps, then starting at the top of each rep with your elbows close to lock out, lower yourself as slowly as possible 6 times (negatives)

*Rest 1-2 minutes in between sets*

Exercise 3: Rope Pushdowns (Contracted Position of Flexion)

Now we will focus on the other positions of flexion, starting with contracted. This means that your mind-muscle focus needs to change – you need to focus on contracting your triceps as hard as you possibly can at the top of each rep. This doesn’t mean doing partial reps, this means hitting full range reps and SQUEEZING as hard as possible at the top of each rep. Using a rope for these pushdowns will also allow you to twist your wrists at the top of each rep for an extra powerful squeeze.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps. Rest for 10 seconds after failure, then try and get another 3 – 4 reps (rest-pause set)

Set 4: Third working set. Increase weight to cause failure around 6 reps then have your training partner help you force out another 6 reps with good form (forced reps). Drop to half the weight for another 6 reps, then drop to half the weight again for another 12 reps (double drop set)

*Rest 1-2 minutes in between sets*

Exercise 4: Double Hand Overhead Dumbbell Triceps Extensions (Stretched Position of Flexion)

The stretched position of flexion is often the hardest to execute correctly. You want to actually allow the muscle to stretch and elongate at the bottom of each rep before contracting. This means going DEEP with your reps, pausing for a count in the stretched position, and exploding up from that stretched position with as much power as possible. It’s going to BURN BABY, BURN, so be ready for it!

With this exercise you want to ensure that your elbows remain close to your body – don’t flare them out towards the sides of your torso or you will activate your front delts. As the weight gets heavier you will likely need your training partner to help you get the dumbbell up and over your head.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps, then have your training partner help you force out another 4 – 6 reps with good form (forced reps)

Set 4: Third working set. Increase weight to cause failure around 6 reps, then drop to half the weight for another 6 reps, then have your training partner help you lift the dumbbell to the top of each rep and lower the weight as slowly as possible 6 times (negatives)

*Rest 1-2 minutes in between sets*

Exercise 5: Isolateral Cable Triceps Kickbacks (Contracted Position of Flexion)

You can do these standing or kneeling on a bench – either way you need to ensure that there is no movement in your shoulder, so keep your upper arm parallel to the ground and don’t allow your elbow to move vertically through your reps. Once again, this is a contracted position of flexion exercise, so you need to focus on contracting your triceps as hard as you possibly can at the top of each rep.

I’m not gonna lie – these are going to HURT! Especially at this point of the workout and especially because we are using cables to provide constant tension on your triceps. It is important that you focus on getting good quality reps – make sure your training partner keeps a close eye on you and doesn’t let you cheat. We’re doing these one arm at a time, so you can focus on getting good reps and finishing this workout off well!

Set 1: Warm up set with light weight for 20 reps

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Second working set. Increase weight to cause failure between 10 – 12 reps

Set 4: Third working set. We’re aiming for 50 total reps. Use same weight from Set 3 for 10 – 12 reps, then drop the weight by about a quarter for as many reps as possible, then drop the weight by about a quarter again for as many reps as possible. Keep dropping the weight and repping out until you reach 50 total reps.

*Rest 1-2 minutes in between sets*

 

 

via Massive Joes

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