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Heavy Tricep Workout Routine For Maximum Muscle

Last Updated on January 7, 2021

while body building for massive arms, sometimes the triceps muscles are ignored for workout. Mostly people believe that big arms are the result of biceps muscles building, which is a wrong concept. In real, only the triceps make the 2 / 3 of the upper arm – size through workout. For balanced and huge arms, triceps training is not a joke because of its critical steps to be followed for effective results.

Training of triceps include the exercise of chest and shoulders mostly, because triceps – exercises are related to the use of lifting muscles for workout. Mostly body building expert suggest to use the 10 days following split for fitness:

  1. Day 1 – Legs, abs
  2. Day 2 – Rest
  3. Day 3 – Rest
  4. Day 4 – Chest, triceps
  5. Day 5 – Rest
  6. Day 6 – Back, biceps
  7. Day 7 – Rest
  8. Day 8 – Shoulders
  9. Day 9 – Rest
  10. Day 10 – Repeat

For above mentioned schedule, the day must be stated with drinking water for workout. If the daily drink contains proteins and carbohydrates, then it will be more useful according to the health and nutrition plans.

Workout routine (1):

Exercise 1: Kneeling V-Bar Pressdown

 Kneeling V-Bar Pressdown

4 Sets | 10-8 Reps

Workout 2: Bench Dip


4 Sets | 10-8 Reps

Workout 3: Seated Overhead Dumbbell Extension


4 Sets | 10-8 Reps

Workout 4: Rope Pressdown


1 Set | 15 Reps

Top 10 muscle – building triceps exercise are as below:

1.     Skull Crusher or Seated Overhead Dumbbell Extension

Skull Crusher move is also known as French Press or lying down the triceps extensions. In this exercise, the position of arm is perpendicular to the body by combining it with the head and catapult. 3 sets are enough for 8 – 12 reps as a second exercise in the daily routine.

2.     Close – Grip Bench Press

Some body builders are the big fans of bench pressing for triceps usually. Just extending the elbows during the bench presses makes the triceps workout usually. Power – lifters have been trying this workout for years successfully. In this method, to torching the triceps, a close grip is used but the hands are kept apart round about 8 – 10 inches. In this way, the stress on triceps / arms is bearable by increasing the strains on the wrists. Trainers suggest for 3 – 4 sets to do of 6 – 10 reps.

3.     Weighted Parallel – Bar Dip

This is a multipoint – movement for triceps. It is towards the front line of weight to make it more ideal for body weight dips to building the its mass. During this exercise, a belt is attached around the waist with the help of plates to increasing the resistance. 8 -12 reps are enough for the growth of muscles.

4.     Weighted Bench Dip

Weighted Bench Dip is a multi – joint movement which is similar to the machine – dip, but there needs a partner requirement to the weights across both thighs and keeping the benches in flat position as a rightly distant part. For this purpose, drop – sets are better and easy to do this exercise, only remove a plate to extend the set for better results. Shooting for 3 sets are best for 8 – 10 reps.

5.     Board Press

For new body builders, Board Press can be new exercise. Major cause of this exercise is to restricting the bottom portion of the bench press by placing on the chest for 2x4S. this movement allows the body builder to train the final lock – out of bench press perfectly. 4 sets of 8 – reps are suggested by the triceps experts.

6.     Cable Overhead Extension with Rope or Kneeling V-Bar Pressdown

Cable move is another name of this triceps exercise, because it focuses upon the targeted head area easily. It is very easy to get the right position for further workout. A rope is attached on an upper – pulley, then lean forward by using a split stance to locking elbows by both sided of head. The exert suggest for 3 sets of 8 – 12 reps.


Always check the training frequency by adjusting the totals before the startup for workout. All the triceps body builders should keep in mind that they should not train their selves daily. For muscles recovery, there needs time allowance for positive results. Same it is the rest days’ work out ever needs to be followed for triceps workout.


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