Triceps Workout

Warm up first

1. 5 min easy cardio to raise your temperature
2. Band pull-aparts — 2 x 15
3. Two ramp-up sets of your first movement at 50% and 75%

The session

1. 1
   Close-Grip Bench Press

   Barbell · Lateral head, Medial head
   4 × 6-10rest 150s
2. 2
   Parallel Bar Triceps Dip

   Bodyweight · Lateral head, Medial head
   3 × 6-10rest 150s
3. 3
   Overhead Cable Extension

   Cable · Long head
   3 × 10-15rest 75s
4. 4
   Cable Pushdown

   Cable · Lateral head, Medial head
   3 × 10-15rest 75s
5. 5
   EZ-Bar Skull Crusher

   Barbell · Long head, Lateral head
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 2 compounds at the top are the ones that decide whether the session was worth doing. The 3 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Close-Grip Bench Press, 75 after EZ-Bar Skull Crusher.

Triceps wants 8–16 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the triceps.

Same muscle, different kit

• Bodyweight Triceps Workout3 exercises · no equipment at all