This routine is much harder than it looks, so no one is allowed to judge it befoure you have done it ! I finished with 10 rounds and the part of my body that was left in pain was mostly my wrists because of the varios angles I tried to target throughout the routine. So without further redo here it is, all exercises are done, back to back to back.
Routine
Dips, till failure
Judo push ups, 10 reps
Close grip push ups, 10 reps
As for the round ranges:
3 rounds: Beginner
5 rounds: Intermediate
8 rounds: Advanced
10 rounds: Athlete / Bodybuilder
Rest periods
Is going to be between 1 – 3 minutes HOWEVER when you start to lose your pump you GO ! Do not care about how far you are into the rest time, because if you start to lose your pump go at it again ! That is the crucial part of this routine and it is the very element that is going to leave you completely exhausted after the workout.
My score
I completed the 10 round range... I almost gave up at 6 rounds because my wrist was starting to hurt... And I felt plenty of pain there during the entire routine. But once I have started I cannot be stopped, I have to do 10 or more.
Tips and tricks
Remember to alter your hand placement to ensure that you are activating as many angles of the triceps as possible. Moreover it makes your wrists hurt less.
Do not do the exercises to fast it is only going to activate other muscle groups that are not supposed to be engaged. For instance if you do the judo push ups with a quick tempo it is highly likely to activate more shoulders and chest, meaning your triceps are going to get less work done.
Perfect form is ALWAYS key !!! If you cannot finish with perfect form you will not make your triceps burn !!