DUMBBELL-ONLY WORKOUTS SERIES - TRICEPS BRO aii Way |)” Talal @ueremveTHieR | EJ Ea SCIENCEDUMBBELL-ONLY TRICEPS WORKOUT OVERVIEW 0 3 THE WORKOUT 04 EXERCISE TUTORIALS ( ) 5 WHAT'S NEXT? 1 0 ADDITIONAL COMMENTS 1 1 DISCLAIMER 1 2DUMBBELL-ONLY TRICEPS WORKOUT OVERVIEW This workout involves the use of only dumbbells. Choose a weight that will enable you to hit the desired rep range required for each exercise.You can perform the whole workout 1x/week as a triceps workout or you can split the exercises up and place them into your other workouts throughout the week. Now, although this workout is effective and will help you grow your triceps, it's just one very small piece of the puzzle.... If you want to build muscle as fast as possible, then you need a full routine that ensures you aren't overworking or underworking certain muscles, that you're training each muscle group at the optimal training frequency, and that you're actually incorporating the right exercises for each muscle group AND performing them in a way that best builds muscle. This is what's going to enable you to really make a difference in your physique and add that extra size you're looking for. So if you're interested in a full science-based routine that does just that for you, then simply click the link below to take the body type quiz to determine what program is best to transform your body: @JEREMYETHIER | [£)(5)(8) SRDUMBBELL-ONLY TRICEPS WORKOUT a Close Grip Dumbbell Press (Heavy Weight) ae 69 ze Incline Dumbbell Kickbacks (Light Weight) 34 10-15 15-2 CO Be noe Ae extensions Diamond Dumbbell : eae 23 15+(Close to Failure) 15-2 @JEREMYETHIER | [#)(8) (8) SR 4EXERCISE TUTORIALS = Exercise 1: Close Grip Dumbbell Press Step 1 (Setup): Grab a pair of dumbells and lay your back on a flat bench. Raise the dumbbells up into the starting position. Grip the dumbbells as if you were holding a hammer in each hand. Retract your shoulder blades and plant your feet firmly flat on the ground. Step 2 (Descent): Lower the dumbbells in a controlled fashion down to roughly armpit level, while keeping your elbows tucked by your sides. Step 3 (Push): Push the weight back up and fully extend the arms to contract the triceps at the top position. @JEREMYETHIER | [£)(5)(8) SREXERCISE TUTORIALS ® Exercise 2: Incline DB Tricep Kickbacks Step 1 : Lay with your stomach on an incline bench set to roughly 45-degrees, and a dumbbell in each hand. Then raise the dumbbells to your side until your upper arms are parallel with your body. Step 2: While keeping your elbows locked, extend your arms straight back by contracting your triceps. Hold this position for half a second. Step 3 : Slowly descend back to the starting position while keeping your elbows locked and then repeat for more reps. @JEREMYETHIER | [£)(5)(8) SREXERCISE TUTORIALS WANT FASTER RESULTS? If you're serious about taking your physique to the next level and want to see the fastest results possible through the use of science... Training is just one very small piece of the puzzle. To really transform your physique like Brian did above, you need a fully optimized approach that not only shows you how to properly train but ALSO shows you how to optimize your nutrition to build muscle as quickly as possible. For a science-based program that does just that based on where your body is at right now, Take The Start Point Identification Quiz over on my site today and I'll let you know what program is best for you. I'll see you on the inside! @JEREMYETHIER | [£)(5)(8) SREXERCISE TUTORIALS ® Exercise 3: Incline DB Overhead Extensions Step 1 : Set up an incline bench to around 45 degrees. Lay your back on the bench with the dumbbells directly overhead. Step 2 : While keeping your elbows locked, lower the dumbbells back behind your body as far as it will go. Step 3 : Press the weight back up to the starting position by using your triceps while keeping your elbow locked in position. Repeat. @JEREMYETHIER | [£)(5)(8) SREXERCISE TUTORIALS = Exercise 4: Close Grip DB Diamond Push-Ups Step 1 : Set up your pair of dumbbells ina “diamond” shape such that your hands are placed close together and angled inwards. Step 2 (Descend): Hold onto the dumbbells and descend into the bottom position of a push-up. Your body should move as one unit with your head, hips, and feet inline. Descend until your chest reaches the level of the ground. Step 3 (Push): Press back up to the starting position. Avoid arching your back as you do so.position. Repeat. @JEREMYETHIER | [£)(5)(8) SRJOIN THE #BUILTWITHSCIENCE FAM! I hope you enjoyed this workout PDF - but, | feel like I'd be doing you a disservice by not trying to the best of my ability to have you join the #BuiltWithScience community. I'll admit, this PDF will give you a good workout, but it’s NOT going to deliver the results you're looking for. Because what you need is a fully optimized step-by-step program that shows you how to properly train AND how to properly approach your nutrition in order to build muscle as effectively as possible. Here’s a quick example of some of the incredible results you can expect when you do so: aaa To get started with your transformation today, = simply click the link ¢ below to discover what program is best for you. ] isa WEEK 12 @UEREMYETHIER | [)(6)(&] SR 10ADDITIONAL COMMENTS | hope this PDF is useful for you! | put in a lot of effort into my Full Body Workout Video and this accompanying PDF. All | ask in return is that you show your support on the video and connecting with me on my social media platforms: INSTAGRAM @JEREMYETHIER @ FACEBOOK @JEREMYETHIERFIT SR WEBSITE WWW.BUILTWITHSCIENCE.COM Enjoy! @UEREMYETHIER | (#)(S)(8) wR 11DISCLAIMER The information provided in this PDF is for educational purposes only. Jeremy Ethier is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice and should be performed solely at your own risk. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health and/or engagement in physical activity. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any purpose without express written consent. @JEREMYETHIER | [£)(5)(8) SR 12