Got that pre-workout flowing? Get a great upper-arm pump and focus on your mind-muscle connection with this high-rep, short-rest workout. Using machines makes it easy to mix in some dropsets and rest-pause sets to get the most that your triceps have to give.

Machine Pump Triceps Workout

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1

Machine Triceps Dip

3 sets, 8-10 reps (rest 90 sec. )

2

SINGLE-ARM CABLE PUSH-DOWN

Perform all of the reps on one side, then switch to the other. Don't rest between sides and rest 1 min. between sets.

Single-Arm Cable Pushdown

3 sets, 8-10 reps (left side, no rest)

Single-Arm Cable Pushdown

3 sets, 8-10 reps (right side, rest 1 min. )

3

Low cable overhead triceps extension

3 sets, 10-12 reps (rest 1 min. )

4

Machine Triceps Press-Down

3 sets, 10-12, 10-12, 12-15 reps (rest 1 min. )