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Skull Crushers:: 6 to 8 reps:: These are not your momma's skull crushers. These are a full range of motion skull crushers. Start with the bar straight above your shoulders. Bring the bar above your head for full range of motion. For MOAR triceps bring the bar even farther back to make it a 2 move lift and one smooth easy lift to return the bar to start. These are serious triceps workouts, have fun!
Superset these with dips. Come down until your elbows are about 90 degrees. Go to failure.
Do six sets of these then on to close grip bench presses.
Close Grip Bench :: 8-10 reps:: 4 Sets:: Grab the bar with your hands 6-12 inches apart. The closer your hands the more triceps you will work. Ensure your elbows stay tucked in close to the body.
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Damn...it was hard to type all that out after my arms were so tired from that workout. Try it out for yourself, and let me know how it goes in the comments!
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