Ox 51
Musclechemistry Guru
MIKE’S TRI TIPS
IFFB Pro League rookie Mike Liberatore talks triceps
June 30, 2010
FLEXONLINE.COM
Mike Liberatore burst onto the scene at age 30 in 2008 when he won the heavy class at the NPC Jr. Nationals, finished second at the USA and won again at the Nationals. He then spent more than a year off the stage before making his pro debut at this year’s Phoenix Pro. Liberatore finished out of the running in Arizona but announced his big league arrival with his best-ever detailing. Noted for his arms, Liberatore dishes out his triceps routine and tips here.
MIKE TALKS TRI’S
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Triceps pushdowns </TD><TD>3-4 </TD><TD>10-15 </TD></TR><TR class=odd><TD>One-arm lying triceps extensions </TD><TD>3 </TD><TD>10-15 </TD></TR><TR class=even><TD>Close-grip Smith machine bench presses</TD><TD>3 </TD><TD>10-15 </TD></TR><TR class=odd><TD>One-arm cable pushdowns </TD><TD>3 </TD><TD>10-15 </TD></TR><TR class=even><TD>Dips </TD><TD>3 </TD><TD>20-30 </TD></TR></TBODY></TABLE>
IFFB Pro League rookie Mike Liberatore talks triceps
June 30, 2010
FLEXONLINE.COM
Mike Liberatore burst onto the scene at age 30 in 2008 when he won the heavy class at the NPC Jr. Nationals, finished second at the USA and won again at the Nationals. He then spent more than a year off the stage before making his pro debut at this year’s Phoenix Pro. Liberatore finished out of the running in Arizona but announced his big league arrival with his best-ever detailing. Noted for his arms, Liberatore dishes out his triceps routine and tips here.
MIKE TALKS TRI’S
- “I do two warm ups before my first set of pushdowns.”
- “I do the lying triceps extensions with a single dumbbell, held with a hammer grip [thumbs up]. I start with a 60-pound dumbbell and work up to a 90.”
- “The close-grip benches are done on a Smith machine and I go up to 365 pounds.”
- “Dips are done without added weight, and I hold myself in the top position for a few seconds after the last rep.”
- “I train biceps before triceps once per week.”
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Triceps pushdowns </TD><TD>3-4 </TD><TD>10-15 </TD></TR><TR class=odd><TD>One-arm lying triceps extensions </TD><TD>3 </TD><TD>10-15 </TD></TR><TR class=even><TD>Close-grip Smith machine bench presses</TD><TD>3 </TD><TD>10-15 </TD></TR><TR class=odd><TD>One-arm cable pushdowns </TD><TD>3 </TD><TD>10-15 </TD></TR><TR class=even><TD>Dips </TD><TD>3 </TD><TD>20-30 </TD></TR></TBODY></TABLE>