Smith Machine Drag Curls - 45-55-65/55-65-75
Seated Smith Machine Half Press -
90-100-110-100-110-120
*This exercise is excellent for packing meat on the lateral head of the triceps, as that part of the muscle is largely dormant in most people. You can tell when it's developed, though, as it will make the back of the triceps look like an X, in addition to making you appear to be considerably wider.
Set up an adjustable incline bench inside a power rack (I used the Smith Machine) with the inclination of the bench being at 80-90 degrees in relation to the ground. (The seat portion should be angled, too, so that you won't slip off when executing the exercise.) Adjust the pins in the power rack so that the bar is at hairline level for the starting position. Your grip on the bar should be about shoulder width. The elbows should be pointing outward.
Simply press the weight up as if you were doing a conventional press. However, make sure that you use a "dead stop" in the bottom position. In other words, let the weight come to a complete stop against the pins. I've found using dead stops ranging from two to four seconds in the bottom position to be the most effective with this exercise. They will help you build up the triceps, as each rep forces you to fight against inertia. A recommended tempo for this exercise would be 221 (two seconds to lower, a two-second pause, followed by a one-second lift) or 321, depending on your arm length. - T Nation
Smith MachineClose Grip Press - 185-190-195/190-195-200
Drag Curls - 45lb Bar - 15-10-5
Cash Out: Rotational DB Curls - 3x5 @ 45lbs
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