Tricep Dip - Phase 4

Tricep Dips - Phase 4 - Hypertrophy Phase 2 - Day 1: As we've already pre-exhuasted the triceps with the previous isolation exercise, we're moving on to a very different exercise selection here, the tricep dip. This is a compound movement & you should be at the stage where you can lift your body weight, even adding weights. If not, you can use the assisted chin up/dip machine. Maintaining good posture with your chest & chin up, ensure that your elbows stay in close to the side of the body to minimise working the chest. Keeping your body straight will also ensure you're working the triceps & not your chest. Using a nice & smooth motion, make sure you get full range of motion; going all the way down before squeezing through the triceps to get back to the top of the movement. In this phase, you're shooting for 3 sets of 12, 10 & finally finishing off with 8 reps. Ideally, you should be adding 5 kg with every set. Don'ts - Spraying the elbows is not recommended as this will work the chest. Also avoid having your chin tucked in, not utilising a full range of motion & using momentum by kicking the heels. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder