Dave Tate posted an article about getting a bigger, stronger triceps.
In it he asked John Meadows for some sample Triceps Hypertrophy Workouts
Workout No. 1
- Fat bar pushdowns – heavy pyramid rep scheme is 15, 12, 10, 8 and 6 for a total of five work sets
- Seated dip machine – 4 sets of 8 – 10
- Decline lying triceps extension – 4 sets of 15
Workout No. 2 – 45 seconds rest between all sets
- V-bar pushdowns – 2-3 sets to warmup elbows. Pyramid up. Then 4 work sets of 15, 12, 10, 8
- Pronated triceps kickbacks – 4sets of 6
- Dip machine – 4 sets of 8. On the negative, take 5 seconds to let the weight come up, explode down
- Incline skull crushers – 3 sets of 15, bar goes behind your head for a good stretch.
Workout No. 3
- V-bar push downs – 4 sets to failure, start weight of 20 RM, increase the weight each set
- Dip machine – 5 sets of 8-10 with a shortened ROM, work the middle range of motion
- Incline skull crushers – 5 sets of 10-12 get a good stretch by taking the bar behind your head, don’t lock out, come up ¾ of the way
Workout No. 4 – 45 seconds rest between all sets
- V-Bar pushdowns – 3 sets of 12 to warm-up
- Bent over triceps rope extension – 4 sets of 12 reps, get a good stretch
- Pronated kickbacks – 4 sets of 8, go heavy
- Dip machine – 4 sets of 10 with a three-second negative
- Incline bench skull crushers / lying triceps extensions – 2 sets of 20 for two total work sets.
