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 |
