MIKE’S TRI TIPS

IFFB Pro League rookie Mike Liberatore talks triceps
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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 biceps routine and tips in the “Gym Bag” section of our August issue and his triceps routine and tips here.
SEE LIBERATORE'S PICS FROM THE PHOENIX PRO

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.”

MIKE LIBERATORE’S TRICEPS ROUTINE

EXERCISE SETS REPS
Triceps pushdowns 3-4 10-15
One-arm lying triceps extensions 3 10-15
Close-grip Smith machine bench presses 3 10-15
One-arm cable pushdowns 3 10-15
Dips 3 20-30

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