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Triceps Workout

by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004

As usual, when I get to the gym, I hop on the stair stepper or stationary bike and do a bit of cardio for 5-7 minutes to get some blood flowing and warm up the muscles. As soon as I'm done there, I continue to warm-up with some triceps extensions and push-ups with stretching in between. I do light weight, high reps to get the triceps moving before start my working sets. Remember that this is just one workout, exercises change each time. Let's get to it.

Triceps Rope Extensions
100 pounds 20 reps
110 pounds 15 reps
120 pounds 12 reps
130 pounds 10 reps
140 pounds 8 reps
150 pounds 6 reps

Upright Dips
20 reps
18 reps
16 reps
15 reps
15 reps

French Press (Skull Crushers) 50 pounds 12 reps
60 pounds 10 reps
70 pounds 8 reps

Narrow Grip Triceps press using EZ-bar or short bar
100 pounds 12 reps
120 pounds 10 reps
140 pounds 8 reps

One-Arm Cable Triceps Pull-Downs 50 pounds 12 reps
60 pounds 10 reps
70 pounds 8 reps

Triceps Rope Extensions
100 pounds 20 reps

End of workout