WEEK 1 ONLY!

TRICEPS

DISCLAIMER NOTICE
The advice and information contained in this workout component may not be appropriate for all
individuals. Therefore, the author, employees, company, affiliates, or any other parties involved
in the creation or promotion of this workout and nutrition program are not responsible for any
injuries or health conditions that may result from advice, opinions, and workouts contained in
any Vince Del Monte workout and nutrition system. The information in this workout and nutrition program are the opinions of the author and are not a replacement for medical advice. You
should consult a physician before starting any diet or exercise program. If you choose to follow
the workout and nutrition program without consulting your physician, you are doing so at your
own risk. We claim no responsibility for any injuries you might sustain. Exercises include tutorials and detailed descriptions to give you the information you need to be able to perform the
exercise with proper form. However, it is your responsibility to warm up properly, determine the
weight you will use, perform each movement correctly, get professional supervision if youre
unsure of an exercise technique and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury.
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Copyright 2015 Vince Del Monte and VinceDelMonteFitness.com. All rights are reserved.
You may not distribute this report in any way. You may not sell it, or reprint any part of it without
written consent from the author, except for the inclusion of brief quotations in a review.

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TRICEPS

WELCOME
Thank you for investing in this specialization guide!
You have taken the call to action to improving your stubborn
body parts, and this is your top resource for maximal growth in a
short period of time.
This specialization guide is YOUR go-to resource for getting bigger triceps.... FAST!
Before we begin with
the actual training
programs, youll need
to understand why
this works first.
Think of training like
digging a ditch in
your recovery. You
dig the ditch when
you workout (create
fatigue) and then you
grow your muscles
(re-fill the ditch)
when you sleep, rest,
and eat.
If you do this right,
you will slightly
OVERFILL the ditch,
leaving you with a
little more muscle
each time you train.

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TRICEPS

Well, after several years of hard training, you need a LOT more
effort to continue making progress.
The best way to make progress is to periodically OVERTRAIN a
muscle or group of muscles and then allow for crazy recovery to
occur.
In other words, the deeper you dig the ditch, the more extra dirt
you will be able to put on top when you recover.
If you were to give me a million dollars to put an inch on my
arms in the shortest amount of time possible, without question,
I would initiate a big-time overtraining protocol followed by a
recovery phase with plenty of food and sleep and zero training.
After all, I would want to re-fill the ditch with as much extra dirt
(muscle!) as possible!
Now, I can tell you right now that this program is NOT for you if
youre going to ask about cardio recommendations or cutting

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TRICEPS

during the specialization phase. This is neither the time nor

the place to try to trim down. You need to be in a major calorie
surplus to get those stubborn body parts to grow, so make sure
youre doing this at the right time of the year.
So, how do you over-train your triceps for maximal muscle
growth in a short period of time?
Simple! Train them for 3-days in a row using a wide variety of
training protocols to elicit maximal muscle fiber stimulation, all
while doing maintenance-only
work for the rest of
your body.
Thats right, you can
only focus on ONE area
of your body at a time,
do dont try to specialize on your quads,
shoulders, back, arms
and chest all at once or
youll end up spinning
your wheels.. or even
worse. Injured!

For the next

six-weeks, your
ONE and ONLY
priority is getting
BIGGER TRICEPS!

For the next six-weeks,

your ONE and ONLY
priority is getting
BIGGER TRICEPS!
Everything else is
secondary and should
be on maintenance
mode with a very low training
volume. Dont think that youre
tough enough to skip this part
and train the rest of your body
full-boar at the same time.

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TRICEPS

It has nothing to do with toughness and everything to do with

physiological resources.
We want ALL available physiological resources (amino acids,
glycogen, hormones, etc) directed toward growing some big
pipes, so youll only lessen the effectiveness of this program if
you try to add in cardio or pushing yourself with your other body
parts. Maintenance means maintenance!
I have no doubt that youre going to make tremendous progress
on your stubborn triceps with this specialization program, but
how often can you repeat this program if you still need more at
the end of the cycle?
This program is appropriate for 6 weeks out of every 18 weeks of
hard training. After you complete this phase, youll need to focus
on a more evenly-spread workout (or specializing on another
body part) for the next 12 weeks before embarking on another
arm specialization cycle.
Heck, if you want to, you can pick your 3 weakest body parts and
simply rotate between doing specialization cycles for them every
18 weeks so that youre constantly working on your weak spots!
Now its time to get to the programs.

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TRICEPS

TRAINING
SPLIT
Days

Workout

Monday

Triceps Specialization Program A (heavy, full

recovery strength work)

Tuesday

Triceps Specialization Program B (Ascending

and descending pyramids)

Wednesday

Triceps Specialization Program C (Post-exhaustion super-sets and total rep goal training)

Thursday

Off

Friday

Legs and Abs maintenance workout

Saturday

Chest, Back, Shoulders, and Biceps maintenance workout

Sunday

Off

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TRICEPS

PROGRAM
PROTOCOLS
EXPLAINED

The sets and reps

will change a little bit
each week in favor
of continuing lower
volume so that you can
increase your weights
used throughout the
program. You will see
marked increase in both
size and strength by the
end of this phase.
For your three overtraining days for your target
body part, we will start
with a heavy day with
full recovery and progress to a higher volume
day by day 3. Then youll
have a day off before
getting to your maintenance workouts for your other body parts.
During this time, you will be recovering so that when its time to
hit your first specialization workout of the next week, youll be
fresh and ready to beat your logbook from the previous week.
In weeks 2, 4, and 6, you will also notice some intensifying techniques during one of your specialization workouts that week.

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TRICEPS

In week 2, you will do drop sets on your second specialization

workout that week. For these, I am looking for 10 hard reps, followed by a 10 second rest where you decrease the load 10-20%,
then another 10 hard reps, and one more weight drop (10-20%)
and another 10 grueling reps to finish your last set of each
exercise.
In week 4, your intensifier will be ISO-TENSION and it will come in
your third specialization workout that week.
For this, once you hit failure on the indicated exercises, youll lift
the weight up as high as you can and hold for a 30-second ride on
the isometric pain-train!
If you train with a partner, he or she can provide additional
manual resistance while you are resisting their push as an added
form of more ISO-TENSION.
In week 6, your overload technique will come on your heavy day.
After your last work set for your main exercise, you will do 3 sets
of 1 rep of heavy negatives, lowering for 8 seconds each repetition. Take 2-3 minutes between each of these sets as they are
incredibly taxing on your nervous system.
Heavy negatives overload the eccentric portion of the movement,
which is responsible for muscle tissue re-modeling and growth.
You can expect to be sore after this one!

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TRICEPS

Tempo Description:
Tempo is a prescription for how long each phase of a repetition
should last in seconds. There are four parts to every repetition.
Here are what the numbers mean, and which part of the repetition they correspond to:
First number: Eccentric portion (when the load is going towards
the floor)
Second number: Pause in the stretched position between eccentric and concentric portions
Third number: Concentric portion (when the load is moving away
from the floor)
Fourth number: Pause between repetitions

Note: Any time there is an X in one of the four tempo slots, it

means you are to perform that portion of the lift as explosively and
powerfully as possible.
For example, in order to perform a bench press on a 32X0 tempo,
you would unrack the barbell from the supports, take 3 seconds
to lower it to your chest where you will pause for 2 seconds, then
violently explode up as hard as possible with your arms extended,
and go immediately into the next repetition.
In another example, to perform chin ups on a 4011 tempo, you
would first pull your chest up to the bar in 1 second, then pause
at the top for 1 second before lowering your body to the floor on a
4-count.

10

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TRICEPS

TRICEPS
SPECIALIZATION
WEEK ONE
MONDAY WORKOUT A
Order Exercise

Sets

Reps

Tempo

Rest

V-Bar (or parallel bar)

Triceps Dips keep upright
posture

4-6

40X0

3 mins

Close Grip Bench Press (add

chains if you have them)

6-8

30X0

2 mins

EZ Bar Triceps Extension to

Nose

6-8

3210

90 secs

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TRICEPS

TRICEPS
SPECIALIZATION
WEEK ONE
TUESDAY WORKOUT B
Order Exercise

12

Sets

Reps

Tempo

Rest

EZ Bar Triceps
Extension to Chin

10,8,6,6,8,10

41X0

2 mins

Decline DB Triceps
Extensions

10,8,6,6,8,10

3011

90 secs

Seated Low Pulley

French Press (overhead triceps extension) with Rope

10,8,6,6,8,10

3020

75 secs

Incline DB Triceps
Extension with elbows
pointed OUT (Tate
press)

10,8,6,6,8,10

3010

75 secs

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TRICEPS

TRICEPS
SPECIALIZATION
WEEK ONE
WEDNESDAY WORKOUT C
Order Exercise

Sets

Reps

Tempo

Rest

A1

Close Grip Incline Press

10-12

3011

10 secs

A2

Incline DB Triceps Extension

15-20
ea

2020

2 mins

B1

Reverse Grip Triceps

Pressdown w/ EZ Curl
Attachment

10-12

5010

10 secs

15-20

2012

2 mins

10-12

5010

10 secs

15-20

2010

2 mins

2011

Rest no
more
than 10
sec at
a time

B2

C1

Low Pulley Triceps Kickbacks

palm facing UP toward
ceiling in contracted position (reps listed are for each
arm)
DB Parillo Press (do a neutral grip DB triceps extension
eccentric, then roll your
elbows and do a DB bench
to get the weight back into
position)

C2

Leaning High Pulley

Overhead Triceps Extension
w/ Rope

TRX or Gymnastic Rings

Body Skullcrushers(leaning
back and away at approx.
30-45 degrees) (TOTAL REP
GOAL SET (get as many reps
as you can, rest for 10 sec,
then keep going, etc)

60
total
reps

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TRICEPS

TRICEPS
SPECIALIZATION
WEEK ONE
FRIDAY LEGS AND ABS
MAINTENANCE
Order Exercise

14

Sets

Reps

Tempo

Rest

Barbell Back Squat

12-15

3010

2 min

B1

Lying Leg Curl

12-15

3010

90 secs

B2

Reverse Crunch (or hanging

knee raise)

12-15

3020

90 secs

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TRICEPS

TRICEPS
SPECIALIZATION
WEEK ONE
SATURDAY CHEST / BACK
/ SHOULDERS / BICEPS
MAINTENANCE
Order Exercise

Sets

Reps

Tempo

Rest

A1

DB Bench Press

12-15

3010

90 secs

A2

One-Arm DB Row

12-15
each

3011

90 secs

B1

Seated 2-Arm DB Lateral

Raise

12-15

3010

60 secs

B2

EZ Bar Scott Curl (preacher

curl)

12-15

3010

60 secs

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BICEPS

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