ok I am concentrating on my triceps, and I am doing the lying tricep extensions, and the dumbbell overhead tricep extension. Currently I am using dumbbells and they are 10 kilos. I really feel it after doing 12 reps.
How many sets should I be doing? I try to do 3 sets, but it kills as it burns like hell.
Should I lower the weights and then do more reps or more sets?
Tricep Kickbacks are the same, but I cant do these with the 10 kilo weights as I feel like my shoulder is going to come out of its socket.
What weights should I use for those? and how many reps please?
Angie, is that one arm at a time or two you're using? I'm thinking of something that is much more effective than all of these exercises. I'm thinking of push ups and hands close to the body push ups. Or dips between a chair and a couch/bench/chair. There's no comparison between these exercises and just an isolation exercise like the one you've chosen.
What I'm suggesting would have you take care of your abs/back (core) muscles as you are smashing your triceps. Not to mention your overall metabolism revving due to your whole body moving through space as you are performing such a movement as a "simple" push up.
Now if you want to stick with your dumbell exercise, then I'd suggest seated french curl
. This works the whole of your triceps.
Week #1. Mon/Wed/Fri 3 x 4-7
Week #2. Mon/Wed/Fri 3 x 4-7
Week #3. Mon/Wed/Fri 3 x 4-7
Week #4. Mon/Wed/Fri 3 x 4-7
Week #5. Mon/Wed/Fri 3 x 4-7
Week #6. Mon/Wed/Fri 3 x 4-7
The idea here Angie is to aim for 4 reps. Pick a weight that will allow you to perform 4 proper executed reps. As the weeks go by, increase the reps untill you can get 7. Once you get to 7 reps, decrease the reps back to 4 and add some weight, then continue with the progressive overload principle.
Fadi.