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Tricep Kickbacks are good isolation exercises which usually involves a single dumbell and a flat bench, although there are a few variations.  Form is difficult to maintain on this specific exercise but keeping the elbow in and the tricep parallel to the floor should ensure good form.

I recommend using two dumbells, one at 40% of your 1 rep max and the other at 60%

Below is an example of this workout-

SET 1 

8 Reps @ 60%
12 Reps @ 40%

SET 2

8 Reps @ 60%
12 Reps @ 40%

SET3

8 Reps @ 60%
12 Reps @ 40%

You will feel the 12 reps @ 40% will burn and remeber to squeeze the dumbell at the top.

This workout is excellant for the bicep, the high weight and number of reps will break down the muscle, so it will grow back bigger and stronger.

First you will need either a cable machine with an EZ attachment or an EZ bar. There are two grips on the EZ bar “inner” and “outter”

I recommend doing 65% of your 1 rep max on set 1, 75% and 85% on sets 2 and 3 respectiveley.

Below is an example of this workout on a cable machine

SET 1
Outter Grip - 10reps @ 65kg
Inner Grip - 10reps @ 70kg

SET 2
Outter Grip - 8reps @ 70kg
Inner Grip - 8reps @ 75kg

SET 3
Outter Grip - 6reps @ 75kg
Inner Grip - 6reps @ 80kg

You will notice that in the middle of sets you will be changing weight, After experimentation this seems to be the best. This is very difficult, If you can complete this without breaking a sweat, your not trying hard enough!

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