7 Min Home Natural Bodybuilding Triceps Workout #2

By popular demand, today I am going to share with you another natural bodybuilding triceps workout that you can do from the comfort of your home. Again, all you need for this routine is simply a pair of dumbbells, an adjustable bench, and a chair. This triceps routine will not take too long. Just two trisets will take you around 7 minutes and you can expect a nice pump from it.

Remember that with a triset you will do all three exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these trisets for best results. This triceps workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Triceps Workout #2


1) Reverse Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

2) Neutral Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

3) Bench Dips: 2-4 sets of 8-15 reps (no rest)

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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  1. You have always inspired me and I love all your workout videos! It has helped me a lot! My suggestion is that do you have workout videos in the gym? If not, it would be a lot helpful if you can show us more videos in the gym with more machines.

    PS: Keep up with your amazing videos!

    • Thank you Jade and very glad that you enjoy my workout videos as well!! I will put some more workouts at the gym as well. I hardly ever use machines though (with the obvious exceptions of leg extensions, leg curls and calf raises) but no a problem. I will put together some cool gym workouts as well as I have already done in the past. Thanks for the feedback and the kind words! Best! Hugo

  2. I love your videos too. Especially because they are at home. I am one of those who don’t like going to the gym or just don’t have the time for it.
    … I noticed you did just 8 reps for the dips. Did you do until your failure or just for the purpose of the video?

    Also, could you make a video explaining what exactly is failure and how to know when you are lifting too much weight?

    Keep on with the hard work. Best wishes!

    • Thanks so much for the comment SImon! Glad you enjoy the videos! Ok, as far as the dips, I actually reached failure at 8 reps. What you witnessed was one of my real workouts. I will do a video on failure…great idea! Just so that you know, failure to me is the point at which you cannot execute more repetitions with good form. The weight to choose when performing an exercise is determined by the amount of repetitions that the routine prescribes. If you fail within the prescribed rep range, then that is the right weight. If you do more reps than prescribed you increase the weight on the next set and vice versa. Thanks again!! Hugo

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