#tricep workout

[gabemarquezfit]

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Cory Everson

[saxofficial]

Chest & Tricep Burn - Most Completed Workout In March

Improve your upper body strength by focusing on your chest and triceps 💪

This push workout is very effective, that’s why it’s the most completed workout in the Gymaholic Fitness App for March.

Join thousands of people who take their fitness seriously by getting the app 👇

https://www.gymaholic.co/app

[andreallday]

How to build big triceps...

For real, I really hope this helps you with your fitness goals.

Yet, if you want the top Fitness tips to get you in great shape in 2021, visit:

thisisallaboutyou.com/fitness

Plus you’ll discover a little secret technique only 3% know, to eliminate belly fat and stay fit.

Nevertheless, since sharing is caring feel free to share this with others to help them too.

Enjoy!

📷 : IG @ fitnesslovrs6

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Kiana Tom

[practicaldreamerfitness]

October 21, 2019 Workout

Routine D

Muscle Groups: Biceps, Triceps, Shoulders, Forearms

 Exercise: Tricep Pushdown

Main Muscle: Triceps

Set 1) 10 reps at 85 lbs as a warm up Set 2) 7 reps at 175 lbs

Set 3) 7 reps at 175 lbs Set 4) 7 reps at 175 lbs

Exercise: Cable Pulldown Main Muscle: Triceps Set 1) 10 reps at 20 lbs as a warm up Set 2) 7 reps at 50 lbs Set 3) 6 reps at 50 lbs Set 4) 7 reps at 50 lbs

 Exercise: Assisted Dip

Main Muscle: Triceps

Set 1) 12 reps at 10 lbs Set 2) 10 reps at 10 lbs

Set 3) 12 reps at 10 lbs

Exercise: Dumbbell Underhand Bicep Curl

Main Muscle: Biceps

Set 1) 10 reps at 10 lbs as a warm up

Set 2) 7 reps at 20 lbs

Set 3) 7 reps at 20 lbs Set 4) 7 reps at 20 lbs

Set 5) 7 reps at 20 lbs

 Exercise: Dumbbell Hammer Curl

Main Muscle: Biceps

Set 1) 10 reps at 5 lbs as a warm up

Set 2) 7 reps at 15 lbs

Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs

 Exercise: Dumbbell Zottman Curl

Main Muscle: Biceps

Set 1) 10 reps at 5 lbs as a warm up

Set 2) 7 reps at 10 lbs

Set 3) 7 reps at 10 lbs Set 4) 7 reps at 10 lbs

 Exercise: Kettlebell Farmer’s Walk

Main Muscle: Shoulders

Set 1) 7 room length trips at 30 lbs

Set 2) 8 room length trips at 30 lbs

Set 3) 6 room length trips at 30 lbs

 Exercise: Shoulder Press

Main Muscle: Shoulders     

Set 1) 10 reps at 60 lbs as a warm up

Set 2) 7 reps at 130 lbs

Set 3) 7 reps at 130 lbs

Set 4) 7 reps at 130 lbs

 Exercise: Rope Facepull

Main Muscle: Shoulders

Set 1) 10 reps at 20 lbs as a warm up

Set 2) 7 reps at 50 lbs

Set 3) 7 reps at 50 lbs

Set 4) 7 reps at 50 lbs

Set 5) 7 reps at 50 lbs

 Exercise: Dumbbell Arnold Press Main Muscle: Shoulders Set 1) 10 reps at 10 lbs as a warm up Set 2) 7 reps at 25 lbs Set 3) 7 reps at 25 lbs

Set 4) 7 reps at 25 lbs

Set 5) 6 reps at 25 lbs

 Exercise: Dumbbell Front Raise

Main Muscle: Shoulders

Set 1) 10 reps at 5 lbs as a warm up

Set 2) 8 reps at 10 lbs

Set 3) 8 reps at 10 lbs

Set 4) 6 reps at 15 lbs

Set 5) 6 reps at 15 lbs

 Exercise: Dumbbell Shrug Main Muscle: Shoulders Set 1) 10 reps at 15 lbs as a warm up Set 2) 7 reps at 40 lbs Set 3) 7 reps at 40 lbs

Set 4) 7 reps at 40 lbs

Set 5) 7 reps at 40 lbs

 Exercise: Dumbbell Side Lateral Raise Main Muscle: Shoulders Set 1) 10 reps at 5 lbs as a warm up Set 2) 7 reps at 15 lbs Set 3) 7 reps at 15 lbs Set 4) 7 reps at 15 lbs Set 5) 7 reps at 15 lbs Exercise: Barbell Overhand Curl* Main Muscle: Forearms Set 1) 16 reps at 20 lbs Set 2) 20 reps at 20 lbs *I was unhappy with my form for this exercise so I reduced the weight a little and it improved

Exercise: Barbell Wrist Curl Main Muscle: Forearms Set 1) 36 reps at 40 lbs Set 2) 34 reps at 40 lbs Exercise: Barbell Reverse Wrist Curl Main Muscle: Forearms Set 1) 45 reps at 40 lbs Set 2) 49 reps at 40 lbs

 End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching

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These are the MVMTS to build your ARMS

[gabemarquezfit]

The Tortured Arm Workout

Side A: Barbell Bicep Curls / Preacher Curls

Side B: Incline Dumbbell Curls / Hammer Curls

Side C: Single-Arm Cable Tricep Extensions

Side D: Barbell Skullcrushers / Dumbbell Overhead Tricep Extensions