Exercise plans / Arms
Triceps
The triceps make up two-thirds of your upper arm. Include at least one overhead movement.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Rope pushdownSpread the rope apart at the bottom. | 3 | 12 | 60 s | 2-1-1 |
| Overhead dumbbell extensionHold one dumbbell with both hands and keep your elbows pointing at the ceiling. | 3 | 10–12 | 60 s | 3-0-1 |
| Bench dipKeep your hips close to the bench. | 2 | 10–15 | 60 s | 2-0-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Close-grip bench pressHands at shoulder width. Elbows stay close to your sides. | 4 | 6–8 | 2 min | 2-1-1 |
| Skull crusher (EZ bar)Lower the bar behind your head, not to your forehead. | 3 | 8–10 | 90 s | 3-0-1 |
| Overhead cable extensionLean forward in a split stance and drive your hands forward and up. | 3 | 12 | 60 s | 2-1-1 |
| JM pressA cross between a close-grip press and a skull crusher. Start light. | 3 | 8 | 90 s | 2-0-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.