PLAN #4

Enhanced Triceps | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Close-Grip Barbell Press

👉 4 sets × 6–8 reps
📍 Heavy but controlled, elbows tight

🏋️ Exercise 2 – Cable V-Bar Pushdown

👉 3 sets × 10–12 reps
📍 Full lockout, strong squeeze

🏋️ Exercise 3 – EZ-Bar Skull Crushers (Incline Bench)

👉 3 sets × 8–10 reps
📍 Incline angle for long head focus

🏋️ Exercise 4 – Overhead Cable Extension

👉 3 sets × 12–15 reps
📍 Full stretch, slow negative

🏋️ Exercise 5 – Diamond Push-Ups

👉 2 sets × max reps
📍 Burnout finisher

🧠 WHY THIS WORKS

Compound + cable + incline isolation = long head, lateral & medial head fully trained.

🚀 TRAINING TIP

Rest 60–90 sec. Control reps, don’t rush.