Jason’s Workouts for Triceps
The bulk (no pun) intended of your arm mass is going to come from your triceps. I see a lot of folks working biceps several times a week but do the bare minimum for their triceps. That’s not going to build huge arms. If you want sleeve-busting arms you’ve got to train the heck out of your triceps. This is also one of the reasons I separated biceps and triceps instead of creating one page for arm workouts; I believe triceps needs more focus and attention than what many bodybuilding and weight training enthusiasts give them. Your triceps do get some work when you train chest and shoulders (any pushing exercise is going to involve your triceps to some degree) but you also need to train them directly, and train them intensely. Though I do believe in working the muscle from different angles, I like to stick with basic heavy compound movements for triceps for the most part. I also suggest training your triceps either on an all-arm day with biceps or after shoulders. You can train them after back or chest as well; I just prefer training with shoulders or having an arm-only day.
Below you’ll find a basic triceps workout along with some advanced workouts for triceps. You can either do these workouts with triceps and make an all-arm day out of it hitting your biceps too, or you can train triceps at the end of another body part.
Basic Triceps Workout
Here’s a simple workout for triceps that covers basic exercises geared to make them grow.
Skull Crushers: 3 sets x 10 reps
Dips: 3 sets x 10 reps
Cable Pushdowns: 3 sets x 10 reps
Intense Pump Triceps Workout
This workout for triceps focuses on getting a solid pump. You’ll be mixing up the reps ranges from moderate reps to higher reps, switching back and forth between the two. This will work all muscle fibers and completely exhaust your muscles. To get the most out of this triceps workout make sure you perform each exercise with strict form. Also try flexing your triceps between sets.
Skull Crushers: 3 sets x 8 reps
Rope Extensions: 3 sets x 20 reps
Overhead Dumbbell Extensions (one-arm): 3 sets x 8 reps
Cable Pushdowns: 3 sets x 20 reps
FST-7 Style Triceps Workout
This triceps workout uses Hany Rambod’s FST-7 training method (Google Hany Rambod FST-7 to learn more about this training style). FST-7 has been a popular means of building muscle for bodybuilders and has proven to be extremely effective. Try this FST-7 style workout for triceps, preferably on a day you train arms by themselves.
Close-Grip Bench Press: 3 sets x 8-12 reps
Skull Crushers: 3 sets x 8-12 reps
Weighted Dips: 3 sets x 8-12 reps
FST-7 (Cable Pressdowns used in this example): 7 sets x 8-15 reps
Massive Triceps Workout
This workout pushes you to train your triceps hard and heavy. You’re going to be going heavy and the reps will gradually increase for each exercise yet still remain moderate. On the final exercise you’ll be doing higher reps to ensure you exhaust your triceps, forcing them to grow.
Close-Grip Bench Press: 3 sets x 6-8 reps
Dips: 3 sets x 12-15 reps
Cable Pushdowns: 3 sets x 8-12 reps
Overhead Dumbbell Extensions: 3 sets x 12-15 reps
Quick Triceps Blowout Workout
I recommend doing this workout for triceps with biceps (there’s a ‘Quick Biceps Blowout Workout’ on my ”Biceps Workout’ page that can go along with this).
Cable Extensions (one-arm): 3 x 10-12 (drop set on final set)
Overhead Dumbbell Extensions: 3 x 10-12 (drop set on final set)
Cable Pushdowns: 5 x 10-15 (30 second rest between sets)