Tricep Tripleset

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 exercises listed, ideally 1-2 times per week, having at least two rest day between sessions. Look at performing 2 -3 sets of 10 - 12 reps, using a weight that will enable you to perform your amount of chosen reps with good technique - avoid heavy weights with poor technique. After each exercise, aim to perform 8 - 12 reps of a standard triceps dip, as soon as possible, followed by 8 - 12 reps of either a close hand or elbows tucked press ups. Aim to have a good stretch after each time you complete your press - ups, remember to give yourself enough rest between exercises. Use the record sheet to record your reps and weight used - you should aim to gradually increase the amount of exercises - reps and weights used - always finish with stretching.
SEATED TWIN DUMBBELL EXTENSION	STANDING TRICEP BARBELL EXTENSION	LYING SUPINE SINGLE ARM EXTENSION	CLOSE GRIP BENCH PRESS

Keep your elbows pointing upwards - avoid hitting your head or the bench.	Keep the elbows pointing upwards, make sure weights are secure.	Focus on keeping the elbows pointing upwards, support with other hand.	Aim to have your hands close together to work both the chest and triceps.
SINGLE ARM KICK BACK	DECLINE BENCH TRICEP PRESS	LYING 1 ARM PRONATED CURL	LYING BENCH TRICEP PRESS
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Work through full range of movement - take hands smoothly backward.	Keep the elbows pointing upwards, feet firmly on the floor.	Aim to take the weight across to the opposite shoulder.	Work within your range limits - take hands smoothly backward.
www.netfit.co.uk

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