an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.
Training your triceps isn’t just about aesthetics either, as Olu Adepitan, head of fitness at BXR London, explains. “Not only do well developed triceps look good, but they can also enhance sporting performance, because of the association of triceps strength with punch power or throwing a ball at speed.
Overhand Barbell Extension :
set 2 : 12 reps / 30 sec
set 3 : 10 reps / 30 sec
set 1 : 15 reps / 30 sec
set 2 : 12 reps / 30 sec
set 3 : 10 reps / 30 sec
3 Dumbbell Extension :
set 1 : 12 reps / 30 sec
set 2 : 10 reps / 30 sec
set 3 : 08 reps / 30 sec
4 Overhand Bumbbell Extension :
set 1 : 15 reps / 30 sec
set 2 : 12 reps / 30 sec
set 3 : 10 reps / 30 sec
5 Close Grip Bench Press :
set 1 : 15 reps / 30 sec
set 2 : 12 reps / 30 sec
set 3 : 10 reps / 30 sec
6 Decline Skull Crusher :
set 1 : 15 reps / 30 sec
set 2 : 12 reps / 30 sec
set 3 : 10 reps / 30 sec
7 Overhead Barbell Triceps Extension :
set 1 : 15 reps / 30 sec
set 2 : 12 reps / 30 sec
set 3 : 10 reps / 30 sec
8 Bench Dip :
set 1 : 12 reps / 30 sec
set 2 : 12 reps / 30 sec
set 3 : 12 reps / 30 sec
9 Dumbbell Kickback :
set 1 : 12 reps / 30 sec
set 2 : 10 reps / 30 sec
set 3 : 08 reps / 30 sec
10 Selectorized Triceps Extension :
set 1 : 12 reps / 30 sec
set 2 : 12 reps / 30 sec
set 3 : 12 reps / 30 sec