Beginner Triceps Workout Plan

The Beginner Triceps workout comprises of 4 exercises. 3 Compound movements and 1 isolation. It is designed to increase muscle size and help reduce fat.

Workout Summary

  • Triceps
  • Frequency: 1-2x per week
  • 8 Weeks
  • Muscle Growth
  • Muscle Endurance
  • 60 Seconds Rest Between Sets

Equipment Required

  • Barbell
  • Bench
  • Cables
  • Dumbbells
Training Level
Beginner

Training Schedule Format

This workout plan should be implemented into your current training program (For example, added to Chest Training Day) or given its own training day.

Recommended Supplement Stack

Supplementation is not compulsory to see results with our programs and plans. However, we recommend them for those who continue to struggle to get an adequate amount of nutrients from their nutrition.

  • Vegan or Whey Protein Isolate
  • BCAA's

Week 1-4

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 10

Rest: 60 seconds

Exercises

A – Close Grip Push Ups

B – Close Grip Bench Press

C – Bodyweight Dips

D – Cable Triceps Pushdown

Workout Notes:

Perform each exercise with a tempo of 2:0:2:0

(2 seconds to contraction and 2 seconds to relaxation) 

Week 5-8

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 3

Reps: 15

Rest: 60 seconds

Exercises

A – Close Grip Push Ups

B – Close Grip Bench Press

C – Bodyweight Dips

D – Cable Triceps Pushdown

Workout Notes:

Perform each exercise with a tempo of 2:0:3:0

(2 seconds to contraction and 3 seconds to relaxation) 

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