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Sim's Ultimate Triceps Workout Guide

Sim's Final Triceps Routine includes a warm-up, a main workout focusing on various tricep exercises, and post-workout recovery techniques. The main workout features exercises like cable pushdowns, dumbbell kickbacks, and seated machine dips, emphasizing controlled movements and proper form. Post-workout care includes stretching, light rotations, and protein intake, while certain exercises are advised to be avoided until full shoulder recovery.

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Simerpreet singh
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7 views2 pages

Sim's Ultimate Triceps Workout Guide

Sim's Final Triceps Routine includes a warm-up, a main workout focusing on various tricep exercises, and post-workout recovery techniques. The main workout features exercises like cable pushdowns, dumbbell kickbacks, and seated machine dips, emphasizing controlled movements and proper form. Post-workout care includes stretching, light rotations, and protein intake, while certain exercises are advised to be avoided until full shoulder recovery.

Uploaded by

Simerpreet singh
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

Sim's Final TRICEPS Routine

WARM-UP (5-7 minutes)

- Cross Trainer / Arm Cycle - 2-3 minutes: Light cardio to warm upper body.

- Arm Swings + Shoulder Circles - 2 rounds: Loosens shoulder joints.

- Dumbbell External Rotations (2.5 kg) - 2x12 each arm: Activates & protects rotator cuff.

- Incline Bench Diamond Push-Ups - 2x10: Activates triceps without stressing front delts.

MAIN TRICEP WORKOUT

1. Cable Bar Pushdown - 3x12

- Grip: Shoulder-width

- Elbows tucked, controlled extension

2. Reverse Grip Bar Pushdown (Light) - 2x10

- Grip: Shoulder-width, palms up

- Emphasizes medial head

3. Rope Pushdown (Cable) - 3x12

- Grip: Neutral

- Split at the bottom, extend fully

4. Dumbbell Kickbacks (Single Arm) - 2-3x12

- Elbow high, full lockout, no swinging

5. Seated Machine Dips (Controlled) - 2x12

- Moderate depth only, avoid deep stretch

6. Rope Overhead Pushback (Safe Version) - 2x12

- Mid-level cable, neutral grip, no leaning

- Light weight only, targets long head gently


Sim's Final TRICEPS Routine

POST-WORKOUT RECOVERY & CARE

- Triceps Wall Stretch - 2x30 sec per side

- Chest Opener Stretch (hands behind back) - 2x30 sec

- Light External Rotations (2.5kg) - 1x15

- Ice Pack / Voltaren Gel - If mild soreness occurs

- Protein + Water - Within 30 mins (20-30g protein recommended)

AVOID (Until Full Shoulder Recovery)

- Skull Crushers

- French Press

- Overhead Extensions (dumbbell/cable/bar)

- Leaning-forward Cable Overhead Extensions

- Floor Diamond Push-Ups

- Parallel Bar Dips

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