PLAN #5

Long Head Focus | Size & Shape | 25–30 min

🏋️ Exercise 1 – Overhead Dumbbell Extension

👉 4 sets × 8–10 reps
📍 Deep stretch, elbows close, slow reps
🧠 Main long head builder

🏋️ Exercise 2 – Incline EZ-Bar Skull Crushers

👉 3 sets × 8–10 reps
📍 Incline bench = long head tension

🏋️ Exercise 3 – Overhead Rope Cable Extension

👉 3 sets × 12–15 reps
📍 Full stretch at top, hard squeeze at bottom

🏋️ Exercise 4 – Single Arm Cable Pushdown

👉 3 sets × 10–12 reps (each arm)
📍 Control movement, isolate tricep

🏋️ Exercise 5 – Bench Dips (Slow Tempo)

👉 2 sets × max reps
📍 3 sec down, full burn finisher

🧠 WHY THIS WORKS

Overhead movements = maximum long head activation → thicker & fuller triceps from the side and back.

🚀 TRAINING TIP

Rest 60–90 sec. Stretch fully on overhead exercises for best growth.