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Rate My Workout: Training Triceps

Jimmy S. from Chicago sent us his triceps workout to review. Here’s what we advised.

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  • 20 min

  • 4

  • Yes

Rate My Workout: Training Triceps
Edgar Artiga
Rate My Workout: Training Triceps
Edgar Artiga

JIMMY’S OLD WORKOUT

Rope Pushdown: 3×15
Dip: 4×8-12
Triceps Kickback: 3×15-20

M&F Rating: B-

OUR ADVICE

You’re not doing any overhead work, which is best for activating the long head of the triceps—a common weak point and probably what’s holding your arm development back. Mix in some overhead triceps extensions with a cable or band. Also, triceps kickbacks are good for isolation, but probably not the way you’re doing them. Turn your palms to face the ceiling for a fuller contraction. 

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Routine

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Jimmy's New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

One-Arm Triceps Pushdown

Equipment
Sets
3
Reps
15
Rest
60 sec
Exercise 2 of 4

Bodyweight Dip

Equipment
Dip Station
Sets
3
Reps
8-12
Rest
60 sec
Exercise 3 of 4

Overhead Triceps Extension

Equipment
Sets
3
Reps
12-15
Rest
60 sec
Exercise 4 of 4

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
15-20
Rest
60 sec
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