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Detailed Triceps Workout Routine

This document outlines a detailed triceps workout routine consisting of ten exercises aimed at strengthening the triceps muscle. Each exercise includes the number of sets and repetitions, with variations such as weighted dips and cable pushdowns for added intensity. The routine incorporates a mix of free weights and cable machine exercises to target the triceps effectively.

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10 views2 pages

Detailed Triceps Workout Routine

This document outlines a detailed triceps workout routine consisting of ten exercises aimed at strengthening the triceps muscle. Each exercise includes the number of sets and repetitions, with variations such as weighted dips and cable pushdowns for added intensity. The routine incorporates a mix of free weights and cable machine exercises to target the triceps effectively.

Uploaded by

sivajitheboost
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Triceps Workout - Detailed Gym Routine

Target muscle: Triceps

1. Close-Grip Bench Press - 4 sets x 8-12 reps

Lie on a flat bench and grip the barbell with hands shoulder-width apart. Lower the bar to your chest,
then press it back up, focusing on triceps engagement.

2. Tricep Dips (Weighted if possible) - 3 sets x 8-12 reps

Position yourself on parallel bars, lower your body until your elbows are at 90 degrees, then push
back up. Add weight for more intensity.

3. Skull Crushers - 3 sets x 10-12 reps

Lie on a bench with an EZ bar. Extend arms above chest, bend elbows to lower the bar towards
your forehead, then extend back up.

4. Tricep Rope Pushdown - 3 sets x 12-15 reps

Stand at a cable machine, hold the rope attachment, push the rope down and apart until arms are
fully extended.

5. Overhead Dumbbell Tricep Extension - 3 sets x 10-12 reps

Hold a dumbbell with both hands above your head, lower it behind your head by bending elbows,
then raise it back up.

6. Cable Kickbacks - 3 sets x 12-15 reps

Attach a handle to a low pulley, bend forward, keep upper arm still, extend your arm backward fully,
then return slowly.

7. Diamond Push-Ups - 3 sets x 12-15 reps

Get into a push-up position with hands together forming a diamond shape. Lower your body while
keeping elbows close, then push up.

8. Single Arm Cable Pushdown - 3 sets x 10-12 reps

Use a single handle on a high pulley. Keep elbow by your side and push the handle down until arm
is straight.

9. Bench Dip - 3 sets x 12-15 reps


Place hands on a bench behind you, feet on the floor. Lower your body by bending elbows to 90
degrees, then push back up.

10. Reverse Grip Tricep Pushdown - 3 sets x 10-12 reps

Stand at a cable machine, grip a straight bar with an underhand grip, push bar down until arms are
fully extended.

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