Triceps Weight Training Routine
Hello all ... this Triceps routine has really changed the shape and size of my arms.
Its added so much mass to the triceps than any other tricep routine that I have tried.
This is it.
Warm-up with whatever you fancy, such as sit-ups or chin-ups.
Firstly We're going to perform the Lying dumbbell French Press.
Do 3 x 15 of these with 75% of your one rep max.
Afterwards do 3 x 6 with 90% of your one rep max.
If you can't cope with the 75/90% than try lowering until you find something more comfortable ... however you want to work the muscle and feel it ... make sure the final 3 x 6 takes your muscle to either complete failiure or VERY NEAR TO IT!!!!
After the French press we go into the Single seated-dumbbell tricep extension.
3 x 15 with 75% of your one rep max than 3 x 6 with 90% of your one rep max ... same applies with this exercise as the French press with regards to how well you can deal with the poundage ... if you notice poor form and struggle with the weight, than reduce the weight as needed.
Finally perform 3 x 10 Dips.
Go up in weight every 2 weeks by dividing what you lift by 5 or 10 and see how it goes ... you may find it hard to go up much in poundage even after 2 weeks .. don't worry about that, increase the poundage slightly by a few pounds if need be ... a slight increase is better than none.
Increase the dips by 2/3 on every set each fortnight.
This tricep workout did it for me.
All three exercises hit all areas of the tricep including the hard to develop long head of the tricep.
As I have progressed and gone up in poundage, I've dropped the reps from 15 to 12 down to what I do now which is 10. I will soon be going to 4 sets of these.
With regards to the 3 x 6 portion, that has dropped to 3 x 5 and will also be increased to 4 sets soon.
Dips are now 3 x 22 but once I reach 30 will add another set so it'll be 4 x 30
Hope this routine is helpful for you .... just keep hitting the 3 x 15 if you like on both exercises with the failiure sets of 3 x 6 at the end for a few months and see how it goes.
Do the French Press first, followed by the extension with the dips done last to attack the already tired triceps more.
- Workout submitted by Jay.
For illustrations and descriptions of the weight training exercises,
please go to the following page:
Weight lifting exercises