Cable Tricep Workout

Use the following exercises to help strengthen and develop your tricep muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique!
Aim to work through any 6 - 8 of the 12 exercises listed, ideally 1 -2 times per week, having at least two rest day between sessions. There are 12 exercises as some gyms may not have the equipment listed, however aim to vary the exercises you do for maximum results. Use the record sheet to record your reps and weight used - you should aim to perform 8 - 12 reps for 1 - 2 sets.
CONCENTRIC KNEELING EXTENSIONS	SUPINE LOW CABLE EXTENSIONS	STANDING HIGH CABLE EXTENSIONS	STANDARD TRICEP DIPS

Keep your elbow on your thigh - palms facing upwards throughout.	Focus on keeping the elbows pointing upwards, support with other hand.	Keep your elbows by your sides - palms facing downwards throughout.	Focus on keeping your elbow pointing backwards.
SINGLE ARM KICK BACKS	SEATED ONE ARM EXTENSION	HIGH CABLE REVERSE CURL	SEATED TRICEP MACHINE
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Aim to keep your elbow by your side - extend hand to your side.	Work through full range of movement. Support arm with other hand.	Keep your elbow by your side - palm facing upwards throughout.	Ask the gym instructor to correctly set up machine - or choose another exer.
TWIN ARM LOW ROPE EXTENSION	TWIN ARM HIGH ROPE EXTENSION	CONCENTRIC HIGH CABLE CURL	ALL FOUR LOW CABLE KICK BACK
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Aim to keep your elbows high - extend hands up above your head.	Keep your elbows tucked into your sides - aim to have a straight back.	Keep your elbows resting on a bench - hold in final phase for 2 - 3 seconds.	Keep your elbow tucked into your side - extend your hand back smoothly.
www.netfit.co.uk

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