Hi everyone and welcome to bigger triceps in three weeks workout! If you want to blast your triceps in new decade to come n you are in right place. This workout is fast and effective and uses unique exercises for triceps that you probably haven’t used before so lets get right into it!
This is a two part workout and is somewhat of a circuit training workout but not really so let me explain. first part of this workout is comprised of three exercises and is like circuit training except that you are going to take a 30 to 60 second break between sets. refore, if you are a beginner take a 60 second rest and if you are more advanced take less and less rest time between sets. second part of this workout is comprised of one exercise with rest intervals similar to part one of this workout, in 30 to 60 second range.
When performing each rep of each set remember to keep good form and focus on slowing weight when you are bringing back to starting position. This is called holding negative and is very important when trying to build, strengn and define your triceps. You will probably feel your triceps shaking and feel burn if you are doing it right and if next day after workout, your triceps are extremely sore, you know you’ve done exercise correctly and hit nail on head.
Below are exercise for this three week tricep blast. Perform 3 circuits of part 1 of this workout and perform 1 circuit of 3 sets of part 2 of this workout. Do this workout 2 to 3 times per week and make sure that when you do this workout, that your muscles aren’t sore from previous workout. If y are, its an indication that your triceps need more rest.
Part 1: 3 Circuits with 30 to 60 Seconds Rest Between Exercises
Exercise 1: Lying on Floor Kettle Bell Extensions
12 Reps and Hold Negative on Way Down
Exercise 2: Tricep Push Up
12 to 15 Reps and Hold Negative on Way Down
Exercise 3: Physioball Dumbbell Kick Back
10 to 12 Reps and Hold & Squeeze for 2 to 3 Seconds at Top and Hold Negative on Way Down
Part 2: 1 Circuit of 3 Sets with 30 to 60 Seconds Rest Between Exercises
Exercise 1: Tubing Reverse Tricep Curl
10 to 12 Reps
As you can see, this is a well planned workout that hits all areas of tricep in very different and unique ways. re are a lot of sets and reps so you’re triceps get an excellent pump. This type of training is most effective way to build muscle on your triceps, strip fat and increase muscle definition. As mentioned before, you are going to want to use this workout for next three weeks but n you are going to want to switch it up as your muscles are going to adapt to workout and y will become less and less effective as time goes on.
Changing up your workouts every 3 to 4 weeks is most effective way to build muscle, burn fat, get strong and build a lean, ripped, muscular body. refore you are going to want to follow a workout plan that is spanned out over several weeks or even months and that is geared toward your goals.