Today I want to share with you a 15-Minute Triceps Workout that you can do at the gym. This is a fast paced and short routine that will set your triceps muscles on fire!
The routine is simple: 1 triset of 2-3 sets each (I did 3 sets). If you just do 2 sets, the routine will take you around 10 minutes to finish. Here is the routine:
15-Minute Triceps Workout for Gaining Muscle Mass
Triset:
Exercise #1
Triceps Pushdowns with straight bar
(stand away from pulley)
Choose a weight that allows for 10-12 reps
Hit Failure then get closer to the pulley and go to failure again.
Exercise #2
Triceps Pushdowns with a rope
(stand away from pulley)
Choose a weight that allows for 8-10 reps
Hit Failure then get closer to the pulley and go to failure again.
Exercise #3
Triceps Dips (Use parallel bars or bench)
Choose a weight that allows for 8-10 reps
Hit Failure then take off the weight and go to failure again.
Notice how I do a 4 second negative on my movements. The reason for this is because I want to keep maximum muscle tension (as I have learned from my buddy and IFBB Pro Ben Pakulski while using his MI-40 system).
So check out the workout video below, try it out and let me know how it works for you!
15 Minute Chest Workout (Short and Intense) for Gaining Muscle Mass
By the way, if you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and of the MI-40 program click here. I wish that back when I got started I would have just spent $47 and gotten over $1300 in terms of value! (Not even counting all of the other gifts I am throwing in ($339.99) plus the $500 call from Ben).
So TAKE ACTION NOW and GET BIG! We give you the plan; all you have to do now is put your determination and effort in. There is no excuse for failure.
TAKE ACTION ==> I Am Ready To Get Big and Use The Power of MI-40 and BRE to Get HUGE!
How Many Sets to Do?
Up to you. If you want to keep your workout short (10 minutes), you can do 2 sets per exercise. If you can afford more time, then do 3 sets and the routine will take you around 15 minutes.
Triceps Workout Notes:
1) Train the triceps twice a week.
2) You can do triceps conjunction with your chest and shoulders, or your chest and biceps, or your shoulders and biceps. For more information on different training splits please take a look below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
Try this out and let me know what you think!
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