Full Workout Routine
Overhead Triceps DB Extension Round 1
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Overhead DB Extension - Set 1
Weight: not too heavy (example:12kg dumbbell)
Reps: 15 -
Rest: 1 m
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Overhead DB Extension - Set 2
Weight: increase slightly (example: 15kg dumbbell).
Reps: 12 -
Rest: 1 m
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Overhead DB Extension - Set 3
Weight: increase slightly (example: 20kg dumbbell).
Reps: 10 -
Rest: 1 m
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Overhead DB Extension - Set 4
Weight: increase slightly (example: 22.5kg dumbbell).
Reps: 10 -
Rest: 1 m
Superset 1 (Triset) Round 2
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EZ Bar Extension - Set 1
Weight: not too heavy (example: 5kg plates on each side of the EZ bar).
Reps: 15 -
Close Grip Press - Set 1
Weight: the same as for the EZ bar extension (example: 5kg plates on each side of the EZ bar).
Reps: 12 -
Bodyweight Smith Machine Extension - Set 1
For the first few reps go as deep as possible with your head below the bar.
Reps: 10 -
Rest: 2 m
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EZ Bar Extension - Set 2
Weight: slightly heavier (example: 7.5kg plates on each side of the EZ bar).
Reps: 12 -
Close Grip Press - Set 2
Weight: the same as for the EZ bar extension (example: 7.5kg plates on each side of the EZ bar).
Reps: 12 -
Bodyweight Smith Machine Extension - Set 2
For the first few reps go as deep as possible with your head below the bar.
Reps: 10 -
Rest: 2 m
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EZ Bar Extension - Set 3
Weight: slightly heavier (example: 10kg plates on each side of the EZ bar).
Reps: 10 -
Close Grip Press - Set 3
Weight: the same as for the EZ bar extension (example: 10kg plates on each side of the EZ bar).
Reps: 10 -
Bodyweight Smith Machine Extension - Set 3
For the first few reps go as deep as possible with your head below the bar.
Reps: 10 -
Rest: 2 m
Superset 2 (with drop sets) Round 3
Additional Videos
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How to: Rope Triceps Extension
Here are 4 tips to improve your form of the exercise. -
Mistakes you have to avoid!
People make so many mistakes with this exercise leading to less triceps gains!
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Rope Extension - Set 1 (mini-set 1)
Weight: heavier (example: 17kg).
Reps: 10 -
Rope Extension - Set 1 (mini-set 2)
Weight: 40% lighter (example: 10kg).
Reps: 15 -
Reverse Grip Pushdown - Set 1
Weight: not too heavy (example: 15kg)
Reps: 15 -
Rest: 2 m
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Rope Extension - Set 2 (mini-set 1)
Weight: slightly heavier than the Set 1 (example: 20kg).
Reps: 10 -
Rope Extension - Set 2 (mini-set 2)
Weight: 40% lighter (example: 12kg).
Reps: 12 -
Reverse Grip Pushdown - Set 2
Weight: slightly heavier than the Set 1 (example: 17kg)
Reps: 15 -
Rest: 2 m
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Rope Extension - Set 3 (mini-set 1)
Weight: the same as in the Set 1 (example: 20kg).
Reps: 10 -
Rope Extension - Set 3 (mini-set 2)
Weight: 40% lighter (example: 12kg).
Reps: 12 -
Reverse Grip Pushdown - Set 3
Weight: slightly heavier than the Set 2 (example: 20kg)
Reps: 12 -
Rest: 2 m
Superset 3 Round 4
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Bench Dips - Set 1
Keep the elbows close to the body.
Reps: 15 -
Cross-Body DB extension - Set 1
Weight: lighter DB (example: 7kg dumbbell).
Reps: 10 per side -
Rest: 2 m
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Bench Dips - Set 2
Keep the elbows close to the body.
Reps: 12 -
Cross-Body DB extension - Set 2
Weight: slightly heavier DB (example: 10kg dumbbell).
Reps: 10 per side -
Rest: 2 m
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Bench Dips - Set 3
Keep the elbows close to the body.
Reps: 10 -
Cross-Body DB extension - Set 3
Weight: slightly heavier DB (example: 12kg dumbbell).
Reps: 10 per side -
Rest: 2 m
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To build massive triceps, we dedicated a full workout session only to them. Because people usually lack the triceps muscles, a full workout is needed to hit all three triceps heads.
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