DUMBBELL KICKBACK WORKOUT
1 WEEK1 DAY4 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Use this workout to see how to incorporate dumbbell triceps kickbacks into your triceps training. With an emphasis on the lateral head—while still hitting the other heads of the triceps—this workout is sure to torch your tris and help you add series sleeve-busting mass. Rest 1-2 minutes between sets except for the one-arm reverse-grip triceps pressdowns, which will alternate between arms without rest until you've completed all 3 sets.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Dumbbell Kickback V·05 | 3 | 10-12 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 10-12 |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 12 | 114–141 REPS |