Today I am going to share with you a natural bodybuilding triceps workout that you can do from the comfort of your home just using a pair of dumbbells, an adjustable bench, and a chair. This triceps routine is guaranteed to create a massive burn in your muscles and induce some major arm growth!
This workout will not take too long….2 giant sets will take you around 7 minutes.
Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This triceps workout will consist of the following exercises:
7 Min Giant Set Home Natural Bodybuilding Triceps Workout
Giant Set:
1) One Arm Triceps Extensions with a Twist (start with palms neutral and rotate hand as you move up) 2-4 sets of 8-15 reps (no rest)
2) One Arm Triceps Extensions (neutral grip) 2-4 sets of 8-15 reps (no rest)
3) Bodyweight Triceps Extensions: 2-4 sets of 8-15 reps (no rest)
4) Bench Dips 2-4 sets of 8-15 reps (1 min)
This is 1 set. Rest 60 seconds and repeat 1-3 more times.
Triceps Workout Notes:
1) Train the triceps twice a week.
2) You can do your triceps in conjunction with your chest and biceps, your chest/shoulders, or shoulders/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
3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.
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Very good one. The bodyweight triceps extension was new to me. I can imagine this whole set is a killer! Thank you for the great video.
Thanks Simon for the nice comment! Glad you learned a new exercise! Best, Hugo
Hi Hugo. I put your three giant sets together yesterday for my shoulder and arm workout: shoulder, biceps, triceps. I used lighter weights so I could get in two sets each. Great workout.