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Build Ripped Triceps With This Routine!

Building upper arm definition requires a clear, strategic approach. If you're looking to show the world your horseshoes, this is the workout you need!

Simply doing light weights for high reps to build better arm definition is no longer considered the best approach. This workout starts with a straight-set multi-joint exercise for an initial size and strength stimulus, then picks up the pace by employing supersets with a high volume of work. You'll be moving faster and really feeling the muscle burn.

Tips

  • Warm-up sets aren't included; do as many as you need, but never take warm-ups to muscle failure.
  • Choose a weight that allows you to reach muscle failure by the target rep listed.
  • If you have a spotter, do a few forced reps on your heaviest sets of your initial exercise. If you don't have a partner, train as close to muscle failure as possible.
  • Perform a dropset on your last set of each exercise after you complete both moves, quickly reducing the weight by about 25 percent when you reach muscle failure and continuing on with the set to a second point of muscle failure.


Get-Ripped Routine
1

Dip Machine

4 sets, 10-12 reps (90 seconds rest)
Dip Machine Dip Machine

Superset
2

EZ-Bar Skullcrusher

3 sets, 10-12 reps (no rest)
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Close-Grip Barbell Bench Press

3 sets, 10-12 reps (60-90 seconds rest)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Superset
3

Triceps Pushdown - Rope Attachment

3 sets, 10-12 reps (no rest)
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Triceps Overhead Extension with Rope

3 sets, 10-12 reps (60-90 seconds rest)
Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope


Try this routine for 4-8 weeks, then go back to your regular workout or try another triceps routine. Put it wherever it makes the most sense in your split, and let me know how it worked out in the comments!