TABATA-INSPIRED TRICEPS-Challenge 4

CHALLENGE 4 TABATA TRICEPS

If you're like most of us, you want to finish your workout with a bang rather than a whimper. One unique way to do that is by applying Tabata training principles to your routine. Tabata requires you do 8 sets of all-out movement for 20 seconds, interspersed with 10-second rest periods after each set. It's a type of interval training that, when done as the last exercise of your weight workout, can deliver an incredible pump.
What's so intense about Tabata? For one thing, you complete the entire shebang in just four minutes. The intense pump engorges the muscle with fluids that not only brings in nutrients while stretching the muscle fascia, but the intensity has also been shown to temporarily boost growth-hormone levels, and GH is both anabolic and lipolytic (fat burning).

TRICEPS DIP MACHINE

To get the biggest effect, use Tabata with a multijoint exercise that recruits the largest degree of muscle mass, but one that's easy to get into position for. Because you're going nearly all-out, a machine movement might be safest because it allows you to maintain better form as you fatigue.
Choose a weight in which you can do about 12-15 reps with good form, but you're doing it for time, not reps. And make sure you use a timer to do it right!
TABATA-INSPIRED TRICEPS ROUTINE
1

CLOSE-GRIP BENCH PRESS

3 sets of 8 reps, 90 sec. rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
2

SEATED OVERHEAD DUMBBELL EXTENSION

3 sets of 10 reps, 60 sec. rest
Seated overhead dumbbell extension Seated overhead dumbbell extension
3

CABLE KICK-BACK (SHOWN WITH DUMBBELL)

3 sets of 12 reps, 60 sec. rest
Cable kick-back Cable kick-back
4

TABATA TRICEPS DIP MACHINE

8 sets of 20 sec., 10 sec. rest
Tabata triceps dip machine Tabata triceps dip machine

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