Workout Programs: Triceps.

Welcome to our tricep workout section! There are different tricep workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
Many bodybuilders do plenty of isolation exercises in their triceps workouts, but much of their development in this muscle group still comes from pressing exercises. Whenever you do bench presses, inclines, declines, or dips for pectorals, you are also stressing your triceps. And whenever you do any type of overhead presses for deltoids, you are placing intense stress on your triceps muscles as well. Thus , the potential for overtraining is high when it comes to training triceps, because these arm muscles come into play in so many chest and shoulder exercises.

Here are some exercises to help you get huge triceps without overtraining them. You can incorporate these tricep workouts into your exsiting workout or supplement it into a new workout.

Have you used a workout program that has given you the best gains of your life and don't see it listed here? E-mail us!

Exercise/Beginner Routine #1 # of Sets # of Reps
Close-Grip Bench Presses 3 sets 12-6* reps
Pulley Pushdowns 2 sets 8-12 reps


Exercise/Intermediate Routine #1 # of Sets # of Reps
Triceps Parallel Bar Dips 3-4 sets 12-6* reps
Incline Barbell Triceps Extensions 2-3 sets 8-12 reps


Exercise/Advanced Routine #1 # of Sets # of Reps
Pullover-and-Presses 4 sets 12-6* reps
Lying Barbell Triceps Extensions 4 sets 8-12 reps
Dumbell Kickbacks 4 sets 8-12 reps

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Here are some other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Lying Triceps Extensions 3 sets 10-12 reps
Triceps Pushdowns 4 sets 10-12 reps
Lying Dumbbell Extensions 4 sets 10-12 reps
Dips Between Benches 3 sets To Failure


Exercise/ Routine #2 # of Sets # of Reps
Close-Grip Bench Presses 4 sets 6-10 reps
Triceps Pushdowns 4 sets 8-10 reps
Bent-Over Rope Extensions 4 sets 10-12 reps
One to Two Arm Dumbbell Extensions 2-3 sets 10-12 reps


Exercise/ Routine #3 # of Sets # of Reps
Lying Triceps Extensions 3-4 sets 6-15 reps
Triceps Pushdowns 3-4 sets 6-15 reps
One-Arm Cable Extensions 3-4 sets 6-15 reps
Exercise/ Routine #4 # of Sets # of Reps
Single Dumbbell Seated Triceps
Extensions
4 sets 8-12 reps
Decline Barbell Triceps Extensions 3 sets 8-12 reps
Pulley Pushdowns 2-3 sets 8-12 reps


Exercise/ Routine #5 # of Sets # of Reps
Seated Barbell Triceps Extensions 6 sets 10-15 reps
One Arm Dumbbell Triceps Extensions 6 sets 10-15 reps
Pulley Pushdowns 6 sets 10-15 reps


Exercise/ Routine #6 # of Sets # of Reps
Lying Triceps Extensions 4-6 sets 6 reps
High Pulley, Long Cable
Triceps Extensions
4-6 sets 6 reps
Kneeling High Pulley, Long Cable
Triceps Extensions
4-6 sets 6 reps


Exercise/ Routine #7 # of Sets # of Reps
Pulley Pushdowns 4 sets 8-12 reps
Cable Triceps Extensions 4 sets 6-8 reps
Seated Single Dumbbell
Triceps Extensions
4-6 sets 8-10 reps


Exercise/ Routine #8 # of Sets # of Reps
Close Grip Bench Presses 4-5 sets 12-6* reps
Pulley Pushdowns 4 sets 8-10 reps
Seated One Arm Dumbbell
Triceps Extensions
3 sets 8-10 reps


Exercise/ Routine #9 # of Sets # of Reps
Lying Barbell Triceps Extensions 5 sets 6-10 reps
Close Grip Bench Presses 5 sets 6-10 reps
Pulley Pushdowns 5 sets 8-12 reps


Exercise/ Routine #10 # of Sets # of Reps
Close Grip Bench Presses 3 sets 10-12 reps
Decline Barbell Triceps Extensions 3 sets 10-12 reps