workouts:
TRICEPS
“Your triceps comprise more than two-thirds of your upper
arm mass”
Top 3 Triceps Workout Plans
Beginner Exercise Routine:
Intermediate Exercise Routine:
Advanced Exercise Routine:
4 sets of 6-12 reps
4 sets of 8-12 reps
4 sets of 8-12 reps
Top 10 Triceps Routines
Exercise Routine 1
Lying Triceps Press
3 sets of 10-12 reps Triceps Pushdown
4 sets of 10-12 reps
Lying Dumbbell Tricep Extension
3 sets of 10-12 reps
Bench Dips
3 sets to failure
Exercise Routine 2
Close-Grip Barbell Bench Press
4 sets of 6-10 reps
Triceps Pushdown
4 sets of 8-10 reps Triceps Pushdown - Rope Attachment
4 sets of 10-12 reps
Dumbbell One-Arm Triceps Extension
2-3 sets of 10-12 reps
Exercise Routine 3
Lying Triceps Press
3-4 sets of 6-15 reps Triceps Pushdown - Rope Attachment
4 sets of 6-15 reps reps Cable One Arm Tricep Extension
3-4 sets of 6-15 reps
Exercise Routine 4
Seated Triceps Press
3-4 sets of 6-15 reps
Decline Dumbbell Triceps Extension
4 sets of 8-12 reps
Triceps Pushdown
2-3 sets of 8-12 reps
Exercise Routine 5
Standing Overhead Barbell Triceps Extension
6 sets of 10-15 reps
Dumbbell One-Arm Triceps Extension
6 sets of 10-15 reps Triceps Pushdown
6 sets of 10-15 reps
Exercise Routine 6
Lying Triceps Press
4-6 sets of 6 reps Cable Rope Overhead Triceps Extension
4-6 sets of 6 reps
Kneeling Cable Triceps Extension
4-6 sets of 6 reps
Exercise Routine 7
Triceps Pushdown
4 sets of 8-12 reps Cable Lying Triceps Extension
4 sets of 6-8 reps
Lying Dumbbell Tricep Extension
4-6 sets of 8-10 reps
Exercise Routine 8
Close-Grip Barbell Bench Press
4-5 sets of 6-12 reps Triceps Pushdown
4sets of 8-10 reps One Arm Pronated Dumbbell Triceps Extension
3 sets of 8-10 reps
Exercise Routine 9
Lying Close-Grip Barbell Triceps Extension Behind The Head
5 sets of 6-10 reps
Close-Grip Barbell Bench Press
5 sets of 6-10 reps Triceps Pushdown
5 sets of 8-12 reps
Exercise Routine 10
Close-Grip Barbell Bench Press
3 sets of 10-12 reps Decline EZ Bar Triceps Extension
3 sets of 10-12 reps
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