Randy Fitness


I use the exercises described below in my triceps workout routine because they affect my triceps directly and work the muscle from different angles. It pumps the triceps thoroughly and makes my arms grow. The triceps look like a horseshoe(an inverted U) when developed properly.


I begin my triceps workout with lying barbell extensions using cambered bar. It's a powerful movement and one of the best mass building exercises. First set is warming-up set for 20 reps.

Then I load up a bar to make 6-7 strict movements finishing with 2-3 forced reps. I do 3 this exercise. It's important to use a full range of motion stretching triceps at the bottom and squeezing it at the top.


The next exercise is cable pushdowns. It's good flushing movement. I use medium-length straight bar. Keeping a body as straight up and down as possible, tuck the elbows in and concentrate on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Usually I do 3 sets for 12-15 reps.


After doing cable pushdowns I continue with dips. This exercise blasts the triceps and works every part of the muscle. Use a little wider than shoulder width grip and hang a plate between your legs for some added resistance if you can do more than 15 full reps.

Keep a body from leaning too far forward (if you lean too far forward it turns into more of exercise). Do not forget to squeeze your triceps at the top. Do 3 sets for 12-15 reps.

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