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Musclechemistry Guru
ADD MASS TO YOUR TRI’S
Rookie of the year Evan Centopani talks triceps
November 15, 2009
FLEXONLINE.COM
The winner of the 2007 NPC Nationals, Connecticut’s Evan Centopani won his debut pro contest, the 2009 New York Pro, and was FLEX’s rookie of the year, receiving his award at the Olympia VIP gala. He tells us about his favorite triceps exercises and provides the routine he used when gaining most of his tri mass.
CENTOPANI’S TRI TIPS
• “Skull-crushers” (lying triceps extensions) are the exercise most responsible for my triceps mass. I do them on a flat bench with a straight bar, and I lower each strict rep to the crown of my head.
• I try to stay upright and get a maximum stretch on dips.
• I hold the peak contraction of each rep of rope pushdowns for a full three seconds.
• Biceps and triceps are trained together once per week.
<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>EVAN CENTOPANI’S TRICEPS ROUTINE
</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Bar pushdowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lying triceps extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">One-arm dumbbell extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dips </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Rope pushdowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR></TBODY></TABLE>
Rookie of the year Evan Centopani talks triceps
November 15, 2009
FLEXONLINE.COM
The winner of the 2007 NPC Nationals, Connecticut’s Evan Centopani won his debut pro contest, the 2009 New York Pro, and was FLEX’s rookie of the year, receiving his award at the Olympia VIP gala. He tells us about his favorite triceps exercises and provides the routine he used when gaining most of his tri mass.
CENTOPANI’S TRI TIPS
• “Skull-crushers” (lying triceps extensions) are the exercise most responsible for my triceps mass. I do them on a flat bench with a straight bar, and I lower each strict rep to the crown of my head.
• I try to stay upright and get a maximum stretch on dips.
• I hold the peak contraction of each rep of rope pushdowns for a full three seconds.
• Biceps and triceps are trained together once per week.
<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>EVAN CENTOPANI’S TRICEPS ROUTINE
</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Bar pushdowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lying triceps extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">One-arm dumbbell extensions </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD colSpan=3>superset with </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Dips </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Rope pushdowns </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>8-12 </TD></TR></TBODY></TABLE>