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Jimmy S. from Chicago sent us his triceps workout to review. Here’s what we advised

JIMMY’S OLD WORKOUT

EXERCISE SETS REPS
Rope Pushdown 3 15
Dip 4 8–12
Triceps Kickback 3 15–20

 

OUR ADVICE You’re not doing any overhead work, which is best for activating the long head of the triceps—a common weak point and probably what’s holding your arm development back. Mix in some overhead triceps extensions with a cable or band. Also, triceps kickbacks are good for isolation, but probably not the way you’re doing them. Turn your palms to face the ceiling for a fuller contraction.

JIMMY’S NEW WORKOUT

EXERCISE SETS REPS
Rope Pushdown 3 15
Dip 3 8–12
Overhead Triceps Extension 3 12–15
Triceps Kickback 3 15–20

 

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