Tricep Workout

Beginner Triceps Workouts
Workout 1 Exercise: Bench Dips Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 2 Exercise: Triceps Pushdowns With V-Bar Attachment Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 3 Exercise: Cable Lying Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 4 Exercise: Triceps Pushdowns With Rope Attachment Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 5 Exercise: Close-Grip Bench Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 6 Exercise: Standing Overhead Barbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 7 Exercise: Lying Triceps Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 8 Exercise: Reverse Grip Tricep Pushdowns Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 9 Exercise: Standing Dumbbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 10 Exercise: Tricep Dumbbell Kickbacks Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set

Intermediate Triceps Workout
Workout 1
Exercise: Triceps Pushdowns With V-Bar Attachment Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Bench Dips Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 2
Exercise: Triceps Pushdowns With Rope Attachment Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Cable Lying Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 3
Exercise: Triceps Pushdowns Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Cable One Arm Tricep Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 4
Exercise: Tricep Dumbbell Kickbacks Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Cable Rope Overhead Tricep Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 5
Exercise: Standing Overhead Barbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Close-Grip Bench Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 6
Exercise: Standing Dumbbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Incline Barbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 7
Exercise: Smith Machine Close Grip Bench Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Low Cable Tricep Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 8
Exercise: Seated Bent Over One Arm Dumbbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Reverse Triceps Bench Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 9
Exercise: Lying Triceps Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Kneeling Cable Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 10
Exercise: Dips Triceps Version Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Decline EZ Bar Tricep Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set

Advanced Tricep Workouts
Workout 1
Exercise: Triceps Pushdowns Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Dip Machine Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Cable Lying Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 2
Exercise: Seated Triceps Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Triceps Pushdowns Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Dips Triceps Version Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 3
Exercise: Lying Dumbbell Tricep Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Reverse Grip Tricep Pushdowns Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Tricep Dumbbell Kickbacks Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 4
Exercise: Seated Bent Over One Arm Dumbbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Standing Dumbbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Cable One Arm Tricep Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 5
Exercise: Close-Grip Bench Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Dip Machine Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Standing Overhead Barbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 6
Exercise: Standing Overhead Barbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Kneeling Cable Triceps ExtensionsSets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Bench Dips Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 7
Exercise: Seated Triceps Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Bench Dips Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Tricep Dumbbell Kickbacks Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 8
Exercise: Pushups Close Tricep Position Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Dips Triceps Version Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Triceps Pushdowns Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 9
Exercise: Triceps Pushdowns Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Close-Grip Bench Presses Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Cable Lying Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Workout 10
Exercise: Triceps Pushdowns With V-Bar Attachment Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Incline Barbell Triceps Extensions Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set
Exercise: Bench Dips Sets: 3, Reps: 8-12 (try to increase the weight after each set) Rest: 3 minute rest between each set