All Workout Plans

Warm-up

5-10 minutes
• Light cardio such as jogging or jumping jacks to get your heart rate up and loosen your muscles.
• Dynamic stretching for the triceps, such as arm circles, shoulder rolls, and elbow bends.

Tricep Pushdowns

3 sets of 12 reps
• Use a cable machine or resistance band and hold the handle in both hands with your arms extended.
• Lower the handle down towards your thighs by bending your elbows, then push it back up to the starting position.

Tricep Dips

3 sets of 12 reps
• Find a bench or step that is sturdy enough to support your weight, and place your hands on the edge of the bench with your feet on the ground.
• Lower your body down by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position.

Skull Crushers

3 sets of 12 reps
• Sit on a bench or chair with your feet flat on the floor and your knees bent at a 90-degree angle.
• Hold a dumbbell in both hands with your palms facing each other.
• Lower the dumbbells down towards your forehead by bending your elbows, then push them back up to the starting position.

Overhead Dumbbell Extension

3 sets of 12 reps
• Stand with your feet shoulder-width apart and hold a dumbbell in each hand overhead with your arms extended.
• Lower the dumbbells straight down behind your head by bending your elbows, then push them back up to the starting position.

Tricep Kickbacks

3 sets of 12 reps
• Stand with your feet shoulder-width apart and hold a dumbbell in one hand with your arm extended overhead.
• Bend your elbow to a 90-degree angle and then slowly kick the dumbbell back behind your body, keeping your arm straight.
• Return to the starting position and repeat with the other arm.

Cool-down

5-10 minutes
• Static stretching for the triceps, such as tricep dips, tricep kickbacks, and straight arm raises.