I'm on a Push Pull Legs Split right now but I want to make sure my "Push" routine is most conducive to Tricep gains, because what tends to happen is that my chest grows without my triceps. Thus, I want a "Push" that de-emphasizes chest without axing it or sacrificing the important compound lifts.
This is what I have now. Suggestions appreciated. Also: is it really necessary to have shoulder isolation work or will the military suffice?
1-2 sets of 10-15 bench light weight
4x6-8: BB Bench (shoulder width grip)
4x6-8: Standing Military Press
4x6-8: BB Incline Bench (shoulder width grip_
3x12/10/8: Dumbbell Lateral Raises
what was wrong with your last thread that you started yesterday?
Last edited by chevelle2291; 05-21-2012 at 02:07 PM.
If you wanted to focus on Triceps development I would start off with weighted dips or close grip bench and then work your way through some other barbell and dumbbell pressing movements - finishing off with isolation movements (super sets, drop sets, etc.).
Here is an example:
- Weighted Dips / 4 Sets of 5-8 reps
- DB Bench Press / 3 sets of 6-10 reps
- Incline Bench Press / 2 sets of 6-10 reps
- Close Grip Bench & Overhead BB Extension Super-Set / 3 Sets of 5-10 reps each
- DB Lateral Raises / 3 sets of 6-12 reps
- Triceps Pushdowns / 3 sets of 25 reps
- Push-Up's / BW x max reps (or pick a number and keep going until you get there)
I wanted to limit it to discussion of Push workout.