Build Bigger Triceps in Three Weeks

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Hi everyone and welcome to the bigger triceps in three weeks workout! If you want to blast your triceps in the new decade to come then you are in the right place. This workout is fast and effective and uses unique exercises for triceps that you probably haven’t used before so lets get right into it!

This is a two part workout and is somewhat of a circuit training workout but not really so let me explain. The first part of this workout is comprised of three exercises and is like circuit training except that you are going to take a 30 to 60 second break between sets. Therefore, if you are a beginner take a 60 second rest and if you are more advanced take less and less rest time between sets. The second part of this workout is comprised of one exercise with rest intervals similar to part one of this workout, in the 30 to 60 second range.

When performing each rep of each set remember to keep good form and focus on slowing the weight when you are bringing back to the starting position. This is called holding the negative and is very important when trying to build, strengthen and define your triceps. You will probably feel your triceps shaking and feel the burn if you are doing it right and if the next day after the workout, your triceps are extremely sore, you know you’ve done the exercise correctly and hit the nail on the head.

Below are the exercise for this three week tricep blast. Perform 3 circuits of part 1 of this workout and perform 1 circuit of 3 sets of part 2 of this workout. Do this workout 2 to 3 times per week and make sure that when you do this workout, that your muscles aren’t sore from the previous workout. If they are, its an indication that your triceps need more rest.

Below are the exercises for this tricep blast workout. Be sure to check out the video above if you are unfamiliar or unsure on how to perform these exercises.

Part 1: 3 Circuits with 30 to 60 Seconds Rest Between Exercises

Exercise 1: Lying on the Floor Kettle Bell Extensions

12 Reps and Hold the Negative on the Way Down

Exercise 2: Tricep Push Up

12 to 15 Reps and Hold the Negative on the Way Down

Exercise 3: Physioball Dumbbell Kick Back

10 to 12 Reps and Hold & Squeeze for 2 to 3 Seconds at the Top and Hold the Negative on the Way Down

Part 2: 1 Circuit of 3 Sets with 30 to 60 Seconds Rest Between Exercises

Exercise 1: Tubing Reverse Tricep Curl

10 to 12 Reps

As you can see, this is a well planned workout that hits all areas of the tricep in very different and unique ways. There are a lot of sets and reps so you’re triceps get an excellent pump. This type of training is the most effective way to build muscle on your triceps, strip the fat and increase muscle definition. As mentioned before, you are going to want to use this workout for the next three weeks but then you are going to want to switch it up as your muscles are going to adapt to the workout and they will become less and less effective as time goes on.

Changing up your workouts every 3 to 4 weeks is the most effective way to build muscle, burn fat, get strong and build a lean, ripped, muscular body. Therefore you are going to want to follow a workout plan that is spanned out over several weeks or even months and that is geared toward your goals.

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program

This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program