Drew’s arms are punctuated by thick triceps

Have you always wanted to workout like a WWE Champion?

Of course you have, and now you can. Sport360  has teamed up with non other than the current WWE Heavyweight Champion Drew McIntyre to bring you the gym session that have turned him into one of sports entertainment’s most impressive physical specimens.

We kick things off with the triceps. For those starting out in the gym, there’s a huge temptation to hammer the biceps – but if you really want to fill out those shirt sleeves, there triceps are where it’s at.

Get ready for the burn…….

DREW MCINTYRE’S TRICEPS WORKOUT

Close-Grip Bench Press

Reps: 10

Sets: 3

Rest: 60-90 secs

  • Grip the bar with around four inches between your hands.
  • Keep your wrists strong and don’t let them bend backwards.
  • Keep your arms close to your side and maintain a controlled push from your sternum.
  • Extend to just before your arms lockout, then return with control.

Triceps Push-Down

Reps: 12

Sets: 3

Rest: 60-90 secs

  • Again, keep your elbows tight with no flaring out.
  • The most important thing is to build a mind-muscle connection, so don’t push and let the weight fly up – control each rep.

Dips

Reps: 15

Sets: 3

Rest: 60-90 secs

  • There are loads of ways to do dips, depending on the equipment available. If you’re using a machine, set the assisted weight to whatever is comfortable to get correct form and have the handles turned in.
  • Keep the elbows tight so that you’re working triceps over your lower chest, and flex at the top of your rep when you’re fully extended.
  • You can also do these at home with a sturdy bench and elevate your feet, or add weight to advance the move.

Diamond Press-Up

Reps: 10

Sets: 3

Rest: 60-90 secs

  • Assume a press-up position, with hands under your sternum.
  • Bring your hands together and form a ‘diamond’ shape with your thumbs and index fingers
  • Perform a press-up as you would normally, with your elbows tight to your side.
  • Complete these on your knees if you’re just starting out. 

DREW’S TOP 3 TIPS:

 – The warm up is the most important part of any routine. Make sure you’re ready for the workout ahead of you by warming up properly to reduce the chance of injury.

 – Don’t cheat yourself. If you perform all of your exercises with strict form, you will not only improve more quickly, but prevent injury, too.

 – You’re at the gym to improve yourself, not to impress anyone else. So do whatever works for you and don’t be influenced by those around you.

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