Triceps (Page 2 of 3)

Tricep Exercises

These tricep exercises are used for tricep development:

• Tricep Press Down on Lat Machine
• Tricep Kick Back (Long Head)
• Standing or Seated Dumbbell Tricep Curl (Long Head)
• Cross-Face Tricep Extension (Inner Head)
• Close-Grip Barbell Bench Press (full-deep movement -Inner Head )
• Incline Close-Grip Easy (Medial Head )
• Curl-Bar Tricep Curl (Medial Head)

Pick three tricep exercises for your workout. After one-month switch to the other three exercises for variety and additional muscle stimulation.

Exercise Frequency

Work your triceps three times per week on a 3-day routine or 2 times per week on a split routine.

Sets, Repetitions, and Intensity

Month 1 – Week 1: 3 sets, 12-10-10 reps, light weight
Month 1 – Week 2: 3 sets, 10-8-6 reps, medium weight
Month 1 – Week 3: 4 sets, 8-6-8-6 reps, medium/heavy weight
Month 1 – Week 4: 4 sets, 6-4-6-4 reps, heavy weight

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