Exercise of the week! Giant Tricep Set!

[Adam Knowlden]

GIANT set



Repeat this giant set a total of three times.

With the execution of this giant set you will be driving the last nail into your battering ram instrument of war. This a truly insane giant set, and its intentions are downright sadistic…to test your threshold of pain!

If you can make it through this giant set you are more than a man, you’re a myth!

Let’s get ready to test your tricep limitations. Can you make it through? We shall soon see.

We’re going to be utilizing the hammer bar for the first three parts of this giant set.



I don’t advise you to go too heavy for the attempt. Just aim to get a feel for the movement. Once you’ve established your tolerance to the giant set, adjust the weight accordingly.

The order of the giant set is as follows:

Begin by lying on a flat bench and performing Old School extensions with the hammer curl bar.

After failure of the Old School extensions pull the weight overhead and go immediately into hammer curl lying extensions, again take this step to failure.

The next exercise in the giant set is hammer curl, close grip bench presses. So, once you reach failure with the lying extension, go straight into the close-grip presses. The hammer curl will automatically put your hands in the neutral position for a change in angle.

After completion of step 3, immediately set the hammer curl bar down, hit the deck, and finish the movement with diamond push ups.

By the time you get through step three, you’re going to have a hard time just getting into position to do the diamond push-ups. If step four comes easy, you need to add more weight. This giant set will really test your overall endurance and strength of your triceps under extreme conditions!

[sickbikes]

OUCH!!! You cruel beast!

[Satch]

Oh boy. I really wanna try this one. My gym doesn't have a hammer bar but I think i will go buy one just for this.

[Vlad]

And when you are done with push-ups hit the bench and start doing dips behind the back! Now we are done! [img]/forum/images/graemlins/smile.gif[/img]

[IronKnuckle]

Should the weight differ move to move or should it stay consistant throughout the giant set?

[X-Factor]

Prolly consistent....

[IronKnuckle]

Guess so. Thanks man!

[Squirrel950]

man i wish i would of looked at this last night i just did triceps today. that would of killed them.

[DrEvil]

Yeah i did tri's last nite too hahaha

Oh well, always next week!

[Pete914]

I did this last night and it was probably the hardest set I have ever done for triceps. It was my first time doing OldSchool extentions, and I still need to practice them a bit to fully get the hang of them. The close grip bench press part of this is killer- hands are hurting from gripping the bar, tri's are on fire, breathing is becoming ragged. The pushups were not so bad, seeing how I could only do 3 for the second, third and fourth set. [img]/forum/images/graemlins/crazy.gif[/img]