Triceps Workout Plan

4 Weeks / 2 Days per Week / Intermediate

4 ratings
Triceps Workout Plan

Triceps Workout Plan

4 Weeks / 2 Days per Week / Intermediate

4 ratings

Triceps Workout Plan

4 Weeks / 2 Days per Week / Intermediate

4 ratings
  • Day 1
  • Day 2

Notes for Week 1, Day 1

Each week alternates the amount of reps between 10 and 12. The ideal range for mass is 8-12 and for toning is 12-15. By using these two different rep amounts we can get the best of both worlds. The reason for alternating between 10 and 12 is to maintain muscle growth by increasing the weight on the #3 week as you drop from 12 to 10 reps (you are trying to increase weight every workout). Be sure to incorporate the supersets and not just ignore them.

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Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout routine is designed to increase the size of your triceps, while at the same time turning them into chiseled pieces of art. This triceps weight training plan, like several of the other single body-part workout plans, is meant to be implemented alongside other routines. For example, th... more

This workout routine is designed to increase the size of your triceps, while at the same time turning them into chiseled pieces of art. This triceps weight training plan, like several of the other single body-part workout plans, is meant to be implemented alongside other routines. For example, this plan would go great with a chest workout plan since most chest exercises utilize the tricep muscles. We don't want to workout the triceps or any other muscle everyday or even back-to-back, but give it at least a day off to recover.

The number of days is set at two for those who may just want to supplement this plan with a workout routine they are already performing. As mentioned earlier, it does more harm than good to workout your muscles without the proper amount of recovery time, so two days a week is the ideal number. The more energy intensive exercises, which tend to be compound exercises, are placed at the beginning to allow for maximum effort. Each of the two routines in this workout plan contain five different exercises, an ideal amount without overworking your triceps. To really spur muscle growth, each routine contains supersets.

Be sure to allow only a hour of time to complete this workout, preferably under 45 minutes. Have the mindset of going into the gym to complete a challenge and not just meander around. Strive every workout to either improve the amount of reps, if you are not able to get the full amount, or to increase weight if you are able to get the full rep amount. Why are you still reading this? Get to it! Start following this tricep weight training plan and begin to see your arms transform right before your eyes.

Notes for Week 1, Day 2

Each week alternates the amount of reps between 10 and 12. The ideal range for mass is 8-12 and for toning is 12-15. By using these two different rep amounts we can get the best of both worlds. The reason for alternating between 10 and 12 is to maintain muscle growth by increasing the weight on the #3 week as you drop from 12 to 10 reps (you are trying to increase weight every workout). Be sure to incorporate the supersets and not just ignore them.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Triceps / Expert
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout routine is designed to increase the size of your triceps, while at the same time turning them into chiseled pieces of art. This triceps weight training plan, like several of the other single body-part workout plans, is meant to be implemented alongside other routines. For example, th... more

This workout routine is designed to increase the size of your triceps, while at the same time turning them into chiseled pieces of art. This triceps weight training plan, like several of the other single body-part workout plans, is meant to be implemented alongside other routines. For example, this plan would go great with a chest workout plan since most chest exercises utilize the tricep muscles. We don't want to workout the triceps or any other muscle everyday or even back-to-back, but give it at least a day off to recover.

The number of days is set at two for those who may just want to supplement this plan with a workout routine they are already performing. As mentioned earlier, it does more harm than good to workout your muscles without the proper amount of recovery time, so two days a week is the ideal number. The more energy intensive exercises, which tend to be compound exercises, are placed at the beginning to allow for maximum effort. Each of the two routines in this workout plan contain five different exercises, an ideal amount without overworking your triceps. To really spur muscle growth, each routine contains supersets.

Be sure to allow only a hour of time to complete this workout, preferably under 45 minutes. Have the mindset of going into the gym to complete a challenge and not just meander around. Strive every workout to either improve the amount of reps, if you are not able to get the full amount, or to increase weight if you are able to get the full rep amount. Why are you still reading this? Get to it! Start following this tricep weight training plan and begin to see your arms transform right before your eyes.

71 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Flat Bench
  • Barbell
  • Dumbbells
  • Cable Machine
  • Weight Plates
  • EZ-Curl Bar

2 Review

Triceps Workout Plan

71 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Flat Bench
  • Barbell
  • Dumbbells
  • Cable Machine
  • Weight Plates
  • EZ-Curl Bar