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Friday, August 13, 2010

Mr Olympia Triceps Workout Routine

Jay Cutler - Mr Olympia 2006, 2007, 2009

Jay_Cutler_1jay cutler rope pushdown

This is Jay Cutler’s 2008 triceps workout program.

* Triceps Cable Extension - 4 sets x 15 reps
* Single Arm Extensions - 3 sets x 15 reps
* Close-Grip Bench Press - 3 sets x 8 reps
* Superset: French Press - 3 sets x 8 reps
         Dumbbell Kickbacks - 3 sets x 12 reps
* Dips - 3 sets of 15 reps

(http://www.bodybuilding.com/fun/jay_cutler_olympia_training.htm)

*****

Dexter Jackson – Mr Olympia 2008

dexter-jacksonDexter_Jackson3

Dexter Jackson’s Triceps Tri-set superset workout routine.

  • Pushdowns with bar- 4 sets
  • Dips or machine dips - 4 sets
  • Pushdowns with rope - 4 sets

(http://www.muscletech.com/resources/athletes/dexterjackson/index.shtml)

*****

Ronnie Coleman – Mr Olympia 1998 – 2005

ronnieronnie2

Ronnie Coleman’s tricep routine:

Wednesday

Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps

 

Saturday

Skull crushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps

(http://muscleandbrawn.com/training-ronnie-coleman-workout-rouine/)

*****

Dorian yates – Mr Olympia 1992 – 1997

dorianyatesdorian-yates

Dorian Yates’s Triceps Heavy Duty Training routine:

Triceps pushdown
       1×15 warmup set
       1×12 warmup set
       1×8-10

Lying EZ-curl barbell extensions
       1×12 warmup set
       1×8-10

(muscleandbrawn.com)

*****

Arnold Schwarzenegger – Mr Olympia 1970 – 1975, 1980

Arnold Schwarzenegger bicep poseArnold Schwarzenegger tricep pushdown

Arnold’s 3 times a week tricep program

* Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
* Pushdowns (exterior head) - 6 sets, 6-10 reps
* Barbell French presses (interior head) - 6 sets, 6-10 reps
* One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

(http://www.askmen.com/sports/bodybuilding_60/69c_fitness_tip.html)

*****

Sergio Oliva – Mr Olympia 1967 - 1969 

sergio oliva mt orympiasergio oliva 03

Sergio Oliva’s tricep Workout:

Tuesday

French Curls. 5 sets, 5 reps, 200 pounds

Sitting Down Triceps. 5 sets, 5 reps dengan dumbbell seberat 60 pound, superset dengan Tricep Press Downs

Friday

French Curls. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps with Dumbbell. 3 sets, 5 reps, dengan dumbbell seberat 50 pound, superset dengan Tricep Press Downs.

(http://muscleandbrawn.com/sergio-oliva-training-routine/)

*****

Larry Scott – Mr Olympia 1965-1966

scott7larry_scott2

Larry Scott’s favorite Triceps superset workout routine:

A. Close Grip Bench Press with EZ Bar 4-5 sets X 6 reps + 4-5 burns
B. Kneeling twin pedestal tricep rope extension 4-5 sets X 6 reps + 4-5 burns

larry scott latihan

(http://chetday.com/armworkout.htm)

*****

Triceps Exercises:

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Close Grip Bench Press
 
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French Press/French Curl/Skull Crushers/Lying Tricep Extensions

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Seated  Triceps Barbell Extension
 
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Seated Triceps Cable Extension
 
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One Arm Triceps Dumbbell Extension
 
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Kneeling Triceps Extension
 
heavy tricep pushdown
Cable Pushdown with bar
 
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Dumbbell Kickback
 
wt bench dip
Bench Dip
 
  wt dip 
Dips

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