Finish with the triceps

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3.1k

201

144

3.1k

Arms - Triceps -

😰 Hard

20 min

4 Exercises

Full Workout Routine

Close Grip Bench Press Round 1

Close Grip Bench Press - Set 1

Weight: start light to test the weight of the bar and the plates (example: place 5kg plates on each side)

Reps: 10

Completed
Rest: 1 m
Close Grip Bench Press - Set 2

Weight: slightly heavier (example: 7.5kg plates per side)

Reps: 10

Completed
Rest: 1 m
Close Grip Bench Press - Set 3

Weight: slightly heavier (example: 10kg plates per side)

Reps: 10

Completed
Rest: 1m 30s
Close Grip Bench Press - Set 4

Weight: same as in the 3rd set or slightly heavier (example: 10kg or 12kg plates per side)

Reps: 10

Completed
Rest: 1m 30s

Pushdown Triceps Superset Round 2

Triceps Pushdown - Set 1

Weight: not too heavy (example: 15kg)

Reps: 12

Completed
Reverse Grip Bent-over Pushdown - Set 1

Weight: not too heavy (example: 12kg). Here, the weight is at least 1 plate lighter than the standing pushdown exercise.

Reps: 12

Completed
Rest: 1m 30s
Triceps Pushdown - Set 2

Weight: slightly heavier (example: 20kg)

Reps: 10

Completed
Reverse Grip Bent-over Pushdown - Set 2

Weight: slightly heavier (example: 17kg).

Reps: 10

Completed
Rest: 1m 30s
Triceps Pushdown - Set 3

Weight: slightly heavier (example: 25kg)

Reps: 10

Completed
Reverse Grip Bent-over Pushdown - Set 3

Weight: same as in the previous 2nd set (example: 17kg). Make sure to hold at the end of the positive rep and to squeeze the triceps for 2 seconds.

Reps: 10

Completed
Rest: 1m 30s

Seated French Press Round 3

Seated French Press - Set 1

Weight: not too heavy DB (example: 10kg dumbbell).

Reps: 15

Completed
Rest: 1 m
Seated French Press - Set 2

Weight: slightly heavier DB (example: 12kg dumbbell).

Reps: 12

Completed
Rest: 1m 30s
Seated French Press - Set 3

Weight: slightly heavier DB (example: 15kg dumbbell).

Reps: 10

Completed

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Workout Description

Finish the chest/back workout with 4 triceps exercises

You can use this workout after a chest, or a back workout, or as a part of a full arms workout.

THE ROUTINE

1) Close grip bench press: engages the long head of the triceps

2) Triceps pushdown superset with

3) reverse grip triceps pushdown (bend over a bit)

4) French triceps press with a dumbbell

For the pushdown exercises ( 2 and 3) it is very important to hold at the end of the positive rep for 1 or 2 seconds and squeeze the triceps to the max. Watch the full additional video on this superset for more details.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

125 Exercises 63 Workouts 1 Programs

Finish with the triceps

Full Workout Routine

Close Grip Bench Press Round 1

Close Grip Bench Press - Set 1

Close Grip Bench Press - Set 2

Close Grip Bench Press - Set 3

Close Grip Bench Press - Set 4

Pushdown Triceps Superset Round 2

Triceps Pushdown - Set 1

Reverse Grip Bent-over Pushdown - Set 1

Triceps Pushdown - Set 2

Reverse Grip Bent-over Pushdown - Set 2

Triceps Pushdown - Set 3

Reverse Grip Bent-over Pushdown - Set 3

Seated French Press Round 3

Seated French Press - Set 1

Seated French Press - Set 2

Seated French Press - Set 3

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