PUSH DAY | Grow Triceps after 50
Автор: Ivan Frohlich
Загружено: 2026-01-11
Просмотров: 66
Описание:
How to grow triceps after 50?
Today's training is targeting triceps for it to grow, whilst chest and delts are kept at the maintenance level by applying an advanced level of training targeting triceps hypertrophy.
CHAPTERS:
00:00 Triceps Strategy to grow
00:59 Chest Press – Gymleco
02:49 Decline Press – Nautilus
04:07 Chest Flys – Nautilus
06:05 Lateral Raises
07:04 Shoulder Press
08:50 Rear Delts Flys
09:50 Triceps Dips – Exigo
11:28 Pushdown
12:53 Triceps Extension
14:36 Underhand Pushdown
TRAINING:
CHEST:
Gymleco Chest Press 2 sets; 10 reps; 100kg
Nautilus Decline 2 sets; 11 reps; 100,120kg
Gymleco Chest Flys 3 sets; 13,11,6+4 reps; 60,70,80+60
DELTS:
Dumbbell Lateral Raises 2 sets; 15 reps; 15,17.5kg
Shoulder Press Hammer Strength 2 sets; 14,12 reps; 80,100kg
Rear Delts Cable Flys 1 Set; 15 reps; 27.2kg
TRICEPS:
Triceps Press Exigo 3 sets; 15 reps; 90,95,100kg
Bar Pushdown 3 sets; 15 reps; 77,81,86kg
Unilateral Triceps Extension 2 sets; 15,11 reps; 18,27kg
Underhand Pushdown 2 sets; 15 reps; 18,22kg
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