Triceps
(4 to 5 cycles without rest)
Explosive Close-grip Bench Press
Sly performs these on a Smith machine. They’re done in ‘plyo’ fashion, with an explosive release and catch going back down.
Sly performs these on a Smith machine. They’re done in ‘plyo’ fashion, with an explosive release and catch going back down.
Dips
20–25 reps
20–25 reps
Skull Crushers
12–15 reps
12–15 reps
Bench Dips w/ Feet Elevated
He does these to failure on a PowerPlate.
He does these to failure on a PowerPlate.
Grapple Grip** Pushdowns
Increasing grip size with successive sets of 12–15 reps. After completing his 4–5 cycles of the above exercises, Sly moves on to…
Increasing grip size with successive sets of 12–15 reps. After completing his 4–5 cycles of the above exercises, Sly moves on to…
Close-grip Pushups
He keeps his elbows tight, goes to failure, and then holds a bent-elbow plank to failure. He then rests 30 seconds, repeats, rests 60 seconds, and repeats one more time.
He keeps his elbows tight, goes to failure, and then holds a bent-elbow plank to failure. He then rests 30 seconds, repeats, rests 60 seconds, and repeats one more time.
*A bandbell is a device invented by Westside Barbell founder Louis Simmons featuring weights attached to the ends of a barbell by bands, creating instability.
**Grapple grips are short, thick cable attachments.
**Grapple grips are short, thick cable attachments.
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