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Tricep Workouts

   
On all exercises we recommend using the first set as a warm up using light to moderate weight, then gradually increase weight after each set.

(Weight: % scale is based on the percentage (%) of your total lifting capacity for that particular exercise.)

Workout 1

 

Workout 2

Exercise Sets Reps Weight
Close Grip Bench Press 4 10-12 70%-90%
Skull Crushers 4 12-15 80%-95%
Tricep Pushdown (bar) 3 10 80%-90%
Kick Backs 4 12-15 95%*
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Overhead Dumbbell Extension 4 10-12 70%-90%
Machine Dips 4 12-15 80%-95%
1 Arm Overhead extension 3 10 80%-90%
Tricep Pushdown (rope) 3 12-15 60%-80%
     

Workout 3

 

Workout 4 High Reps

Exercise Sets Reps Weight
Close Grip Bench Press 4 10 70%-90%
Overhead EZ Bar Extension 4 12-15 80%-95%
1 Arm Overhead Dumbbell Extension 3 10 70%-80%*
1 Arm Cable Pull Down 3 12-15 70-85%
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Skull Crushers 4 20 60%-80%
Push Down Rope 4 12-15 80%-90%
Superset: Overhead Extension and Kick Backs 3 12+12 70%-80%*
       
*Focus on form and squeezing/flexing muscle on each rep.