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    The 'Bad Ass Big Arms' Workout! 

    Let's face it, your triceps are the difference between having average sized arms and having arms the size of punching bags!

    Personally, my triceps developed to what they are today from using 3 key factors;

    1. Isolating all 3 heads of the tri-cep

    You many or may not know but the tricep is a 3 headed muscle group consisting of the long head (underneath inside of bicep), medial head (direct rear of upper arm) and the lateral head (horse shoe shape, side of upper arm).

    2. Using a fixed tempo on exercises

    Spreading out your tempo on each movement in an exercise ensures full range of motion and achieves a stretch with resistance against the muscle at the peak of a contraction. Very important.

    3. Maintaining point of muscle fatigue

    Your tricep workouts should be structured around 1. Pre-fatiguing the muscle 2. Taking it to the point of fatigue 3. Maintaining the muscles point of fatigue until it reaches direct muscle failure.

    Below is a sample workout from my new book 'Permanent Muscle', it is taken from the programs 3 phase, 28 week workout program! Feel free to print it out and give it a try. More info on it's release is underneath...

    * If you are unsure of some of the exercises or terms used in this workout, I have attached full descriptions and photo demonstrations so there is no confusion, just click the box!

    PERMANENT MUSCLE / ARV TRAINING WEEK 1 / WEDNESDAY – TRICEPS


    SET


    EXERCISE


    LOAD


    REPS


    TEMPO


    REST TIME


    NOTES

    1

    EZ BAR FRENCH PRESS

    80% - 1RM

    6

    1-1-1-1

    60 SEC

     

    REPEAT THE ABOVE EXERCISE FOR x 4 SETS

    5

    TATE PRESS

    60% - 1RM

    12

    1-0-1-0

    60 SEC

     

    REPEAT THE ABOVE EXERCISE FOR x 4 SETS

    9

    SMITH MACHINE PARTIAL INCLINE TRICEP KICKBACK

    20% - 1RM

    16

    1-0-1-1

    NO REST

     

    9.1

    TRICEP DIPS ON BENCH

    BODYWEIGHT

    FAILURE

    1-0-1-1

    60 SEC

     

    REPEAT THE ABOVE 2 EXERCISE SUPERSET FOR x 2 MORE SETS

    12

    TATE PRESS

    50% - 1RM

    FAILURE

    1-0-1-0

    30 SEC

     

    REPEAT THE ABOVE EXERCISE FOR x 3 SETS TO COMPLETE WEDNESDAY’S WORKOUT


    Very important message...

    If you don't already know, I have been working full time creating my complete muscle building program called 'Permanent Muscle'.

    The above is just 1 of over 115 custom workouts the 'Permanent Muscle' program includes!

    I have worked my absolute backside off building this site for you to enjoy and writing the Permanent Muscle program full time over the last 14 months.

    It has been the toughest period of my life but at the end of the day, if it's getting you results, then i'm satisfied.

    I've done it to help improve your training and provide the professional assistance you need to reach your goals.

    Your opportunity...

    Leave your comments

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    • Guest (Marko)

      Grat workout but I prsonally find the TATE PRESS not so dificult but inpractical due to my weight size.
      So insted to do TATE PRESS, Im doing One Arm Pronated Dumbbell Triceps Extension.
      Also inestead of SMITH MACHINE workout...Im doing classic Tricep Dumbbell Kickback.

    • Guest

      Hey Reuben! Would i be able to do this at home? Without a smith machine, is there something else i can do.
      Keep up the good work!

    • Guest (george)

      Hey Reub! Im training at home, is there something else i do since i dont have a smith machine for the incline kickback.
      Keep up the good work!
      George

    • Guest

      Heyyy Reuben can you please create a videoo!! it would be much better to in person...only if you have the timee take care buddy

    • Guest (Emil)

      i know this might not be the best place to ask this ruben, but what do you think of upper/lower splits for gaining mass ?

    • Guest (Reuben Bajada)

      [quote=george]Hey Reub! Im training at home, is there something else i do since i dont have a smith machine for the incline kickback.
      Keep up the good work!
      George[/quote]

      Hi George,

      In place of the smith machine use an inclined bench with two light-medium dumbbells for a dual tricep kickback.

      Thanks.
      Reuben

    • Guest (robbert)

      heey ima try this workout tonight
      i did the bicep allready and it really worked i finally feel myarms after working out

      though instead of the smith ima do som regular tricep kickbacks because i have no clue how to actually do these smith kickbacks :S
      if you don\'t mind id like some sort of explaination for this exercise

    • Guest (Andrew)

      Awesome workout, I made my arms day your peak seeker workout for bis, did this for tris, then my usual forearm routine. Fantastic.

      Can\'t wait for the book to come out, is there a firm release date set?

    • Guest (Csaba)

      Hey!
      Could someone explain it to me how this one works:
      SMITH MACHINE PARTIAL INCLINE TRICEP KICKBACK
      I couldn\'t finde it anywhere.

    • Guest (Bill)

      Hey Reuben,

      Thanks for this workout. If I workout my arms like this say 2-3 times a week, how long do you think ti will take me to gain 4 inches of size/? I\'m hoping to by the end of the year. Thanks for all your insights!

      Bill

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