Triceps Workouts – Routines and Exercises To Build Big Arms

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Are you looking to develop those amazing “horse shoe” shaped triceps? Maybe you just need to tone up those flabby arms a little. You know, that specific part on the back of your arm that jiggles and wiggles when you wave! Well, our triceps workouts below will tighten, tone and sculpt your triceps so you can really show them off! From beginners to advanced, our triceps workouts are for anyone looking to really shape up their arms. Have fun!

Beginner Triceps Workouts

Beginner Triceps Workout #1

Exercise: Bench Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #2

Exercise: Triceps Pushdowns With V-Bar Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #3

Exercise: Cable Lying Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #4

Exercise: Triceps Pushdowns With Rope Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #5

Exercise: Close-Grip Bench Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #6

Exercise: Standing Overhead Barbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #7

Exercise: Lying Triceps Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #8

Exercise: Reverse Grip Tricep Pushdowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #9

Exercise: Standing Dumbbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Beginner Triceps Workout #10

Exercise: Tricep Dumbbell Kickbacks
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workouts

Intermediate Triceps Workout #1

Exercise: Triceps Pushdowns With V-Bar Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Bench Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #2

Exercise: Triceps Pushdowns With Rope Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Lying Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #3

Exercise: Triceps Pushdowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable One Arm Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #4

Exercise: Tricep Dumbbell Kickbacks
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Rope Overhead Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

ntermediate Triceps Workout #5

Exercise: Standing Overhead Barbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Close-Grip Bench Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #6

Exercise: Standing Dumbbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Barbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #7

Exercise: Smith Machine Close Grip Bench Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Low Cable Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #8

Exercise: Seated Bent Over One Arm Dumbbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Triceps Bench Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #9

Exercise: Lying Triceps Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Kneeling Cable Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Intermediate Triceps Workout #10

Exercise: Dips Triceps Version
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Decline EZ Bar Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workouts

Advanced Triceps Workout #1

Exercise: Triceps Pushdowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Dumbbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Lying Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #2

Exercise: Seated Triceps Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Triceps Pushdowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Dips Triceps Version
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #3

Exercise: Lying Dumbbell Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Reverse Grip Tricep Pushdowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Tricep Dumbbell Kickbacks
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #4

Exercise: Seated Bent Over One Arm Dumbbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Dumbbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable One Arm Tricep Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #5

Exercise: Close-Grip Bench Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Seated Triceps Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Standing Overhead Barbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #6

Exercise: Standing Overhead Barbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Kneeling Cable Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Bench Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #7

Exercise: Seated Triceps Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Bench Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Tricep Dumbbell Kickbacks
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #8

Exercise: Pushups Close Tricep Position
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Dips Triceps Version
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Triceps Pushdowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #9

Exercise: Triceps Pushdowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Close-Grip Bench Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Cable Lying Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Advanced Triceps Workout #10

Exercise: Triceps Pushdowns With V-Bar Attachment
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Incline Barbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

Exercise: Bench Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set

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