Triceps Workout For Beginner, Intermediate & Advanced Level Bodybuilders

Welcome to the Awais World blog here's a rear arm muscles exercise routine daily schedule for novices, intermediates, and high level people. This exercise will focus on the three tops of the rear arm muscles: the sidelong head, the long head, and the average head. As usual, warm up prior to starting activity and counsel a wellness expert or medical services supplier in the event that you have any wellbeing concerns.

Triceps workout for beginner, intermediate and advanced - Awais World

Triceps Workout for Beginners:

Tricep Bench Dips: 3 sets of 10-12 reps Sit on the edge of a bench or chair, place your hands on the edge next to your hips, fingers pointing forward. Slide your hips off the bench and lower your body toward the floor, bending your elbows to about 90 degrees. Push yourself back to the starting position using your triceps.

Cable Tricep Pushdowns: 3 sets of 10-12 reps Face the cable machine with the straight bar attachment on the high pulley. Grip the bar with your palms facing down, elbows close to your sides. Push the bar down until your arms are fully extended, then slowly release it back up.

Close-grip push-ups: 3 sets of 10-12 reps Get into a push-up position, but keep your hands close together, directly under your shoulders. Lower yourself, keep your elbows close to your body, and push back.

Triceps Workout for Intermediates:

Tricep Dips (Parallel Bar or Assisted Dip Machine): 4 sets of 8-10 reps Use parallel bars or an assisted dip machine. Lower your body until your upper arms are parallel to the floor, then press back up.

Overhead Dumbbell Tricep Extensions: 4 sets of 8-10 reps Hold a dumbbell with both hands overhead. Lower the dumbbell behind your head, bending at the elbows, and then extend your arms back up.

Skull Crushers (Lying Tricep Extensions): 4 sets of 8-10 reps Lie on a bench with a barbell or EZ-bar, arms extended above your shoulders. Lower the weight toward your forehead by bending your elbows, then extend your arms back up.

Dumbbell Kickbacks: 3 sets of 10-12 reps per arm Hold a dumbbell in one hand and hinge at the hips, keeping your back straight. Extend your arm straight back until it's parallel to the ground, then return to the starting position.

Triceps Workout for Advanced:

Close-Grip Bench Press: 5 sets of 6-8 reps Lie on a flat bench and hold a barbell with your hands shoulder-width apart. Keeping your elbows close to your body, lower the barbell to your chest and press it back up.

Weighted dips: 4 sets of 6-8 reps Use a dip belt or hold a dumbbell between your legs during a dip exercise. Lower yourself until your upper arms are parallel to the floor, then push back up.

Rope tricep push-downs with drop sets: 4 sets of 8 reps (one drop set with a lighter weight for maximum reps) Use the rope attachment on the cable machine and perform tricep pushdowns as usual. After completing your set, quickly drop the weight and continue the exercise until muscle failure.

Closed-grip push-ups with legs elevated: 3 sets of max reps To increase the difficulty, do close-grip push-ups with your feet elevated on a bench or step.

Tricep Bench Dips with Extra Weight: 3 sets of 8-10 reps Perform tricep bench dips with a weight plate on your lap or using a dip belt.


Rest around 1-2 minutes between sets, all things considered. Pick loads that challenge you, yet permit you to keep up with appropriate structure. For a high level exercise, integrate power methods like drop sets and weighted activities to stretch your boundaries and advance muscle development. Guarantee legitimate structure during each activity to stay away from wounds and expand rear arm muscles commitment. Remember to extend your rear arm muscles after an exercise to further develop adaptability and help recuperation. Also, focus on wellbeing and legitimate structure while lifting significant burdens to forestall wounds.

Post a Comment