Tricep workout routines - rock hard triceps in no time!




Here you will find a wide selection of different tricep workout routines. Every now and then we all hit a bump in the road on our way to progression. Switch it up with one of these routines!

Your tricep makes up most of your arm, believe it or not. If you want your arm to look big, you have to have well developed triceps. Never stick with the same workout for too long. You will feel good while working out, but you will not grow new muscle mass.

We have prepare these tricep workout routines for you!

Pick one that best fits your goals. Each routine varies in difficulty, so make sure you review each one carefully.



WORKOUT #1

Skull-crushers: 3 sets of 8 repetitions

Tricep Push-downs: 3 sets of 8 repetitions

Cable Rope Overhead Tricep Extensions: 3 sets of 10-12 repetitions

Weighted Bench Dips: 5 sets of 20 repetitions


WORKOUT #2

Close Grip Bench Press: 3 Sets of 10-12 repetitions

Push-ups Close Position (weight on back optional): 3 sets of 20 repetitions

Tricep Rope Extensions: 4 sets of 15-20 repetitions

Bench Dips: 4 sets of 20 repetitions


WORKOUT #3

Close-grip Bench Press: 2 sets of 8, 10 repetitions followed by 1 drop set (lower the weight and perform another 6 repetitions right away)

Tricep Push-downs: 3 sets of 12, 10, 8 repetitions follow by 1 drop set of 6 repetitions

Skull-crushers: 3 sets of 12, 10, 8 repetitions followed by 1 drop set of 6 repetitions

Bench Dips: Century Set (100 total repetitions) take breaks whenever you need them, but only after reaching failure each time.


WORKOUT #4

Standing Barbell Overhead Tricep Extensions: 4 sets of 8-10 repetitions

Seated Dumbbell Overhead Extension: 4 sets of 8-10 repetitions

Swivel Bar Tricep Push-downs: 4 sets of 8-10 repetitions


WORKOUT #5

Decline EZ Bar Tricep Extensions: 4 Sets of 10-12 reparations

Reverse Grip Tricep Pushdown: 3 sets of 10-12 repetitions

One-Arm Tricep Kick-backs: 4 sets of 10-12 repetitions


For each set of every exercise it should be performed to failure within it's given amount of repetitions. If you see 12 repetitions, you should use a weight that you can lift for 12 repetitions and no more, if you see a 8 repetitions you should use a weight you can lift for 8 repetitions and no more, and so on.


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