Rock The Tris
Exercise | Rep Range |
|---|---|
Cable 2 handle french press | 12 - 15 |
Seated high cable 2 handle extension | 10 - 12 |
Seated 2 handle tricep pulldown | 10 - 12 |
Rest | 60 seconds |
Repeat set | 3 times |
Kayli Cable Crushin
Exercise | Rep Range |
|---|---|
Cable rope french press | 10 - 12 |
Seated high cable extension | 8 - 10 |
Med ball pushups | 4 - 8 |
Cable rope pulldowns | 10 - 12 |
Rest | 60 seconds |
Repeat set | 3 times |
A Real Quick One
Exercise | Rep Range |
|---|---|
EZ bar french press | 10 - 12 |
Bench dips | 7 - 9 |
Skull crushers | 7 - 9 |
Close grip bench press | 5 - 8 |
Rest | 45 seconds |
Repeat set | 4 times |
War & Peace
Exercise | Rep Range |
|---|---|
DB french press | 10 - 12 |
High cable skull crusher | 8 - 10 |
Seated tricep pull downs | 10 - 12 |
Med ball pushups | 4 - 6 |
Res band extensions | 10 - 12 |
Rest | 90 seconds |
Repeat set | 3 times |
Tricep Cake Walk
Exercise | Rep Range |
|---|---|
DB close grip pushups | 8 - 10 |
DB french press | 8 - 10 |
High cable skull crusher | 10 - 12 |
Seated tricep pulldowns | 10 - 12 |
Rest | 60 seconds |
Repeat set | 3 times |
Hit Em High
Exercise | Rep Range |
|---|---|
Bench dips | 8 - 10 |
DB french press | 8 - 10 |
Decline skull crusher | 5 - 7 |
Decline close grip press | 5 - 7 |
Low band extensions | 10 - 12 |
Rest | 60 seconds |
Repeat set | 3 times |
Lost Footage
Exercise | Rep Range |
|---|---|
Dips | 10 - 12 |
DB french press | 8 - 10 |
Bench dips | 5 - 7 |
Cable rope extensions | 10 - 12 |
Rest | 60 seconds |
Repeat set | 3 times |
Tri The Med Balls They Said
Exercise | Rep Range |
|---|---|
Seated DB french press | 10 - 12 |
Med ball pushups | 5 - 7 |
Bench dips | 5 - 7 |
Cable tricep extensions | 10 - 12 |
Rest | 60 seconds |
Repeat set | 3 times |
Gangsta Ass Triceps
Exercise | Rep Range |
|---|---|
Seated DB french press | 6 - 8 |
Close-grip bench press | 5 - 7 |
Bench dips | 6 - 8 |
Band tricep extensions | 8 - 10 |
Rest | 60 seconds |
Repeat set | 3 times |
The Pump Smile
Exercise | Rep Range |
|---|---|
Seated cable french press | 6 - 8 |
Seated cable pulldowns | 8 - 10 |
Seated cable skullcrushers | 10 - 12 |
Rest | 45 seconds |
Repeat set | 4 times |
Tri For Torture
Exercise | Rep Range |
|---|---|
Decline skull crusher | 8 - 10 |
EZ bar close grip bench | 6 - 8 |
Medicine ball bench dips | 4 - 6 |
DB french press | 6 - 8 |
Band tricep extensions | 8 - 10 |
Rest | 60 seconds |
Repeat set | 3 times |
Solo Seated Cables
Exercise | Rep Range |
|---|---|
​Medicine ball pushups | 6 - 8 |
​Seated cable Frech press | 10 - 12 |
Seated cable pulldowns | 12 - 15 |
Rest | 45 seconds |
Repeat set | 3 times |
Three Days Sore
Exercise | Rep Range |
|---|---|
DB French press | 8 - 10 |
Decline skull crushers | 7 - 9 |
EZ bar close grip bench | 8 - 10 |
Bench dips | 6 - 8 |
Rest | 45 seconds |
Repeat set | 3 times |
Trio of Supersetters
Exercise | Rep Range |
|---|---|
Cable French press | 8 - 10 |
Medicine ball pushups | 6 - 8 |
High cable tricep extensions | 8 - 10 |
Rope pulldowns | 10 - 12 |
Rest | 60 seconds |
Repeat set | 3 times |
On the Spot Friend
Exercise | Rep Range |
|---|---|
Dip machine | 6 - 8 |
Cable French Press | 8 - 10 |
High cable tricep extensions | 6 - 8 |
Diamond pushups | 5 - 7 |
Rope pulldowns | 8 - 10 |
Rest | 60 seconds |
Repeat set | 3 times |
Young & Hungry
Exercise | Rep Range |
|---|---|
Dips | 8 - 10 |
DB French press | 8 - 10 |
Medicine ball pushups | 5 - 7 |
Bench dips | 6 - 8 |
Rest | 45 seconds |
Repeat set | 3 times |
Horseshoes & Goat Balls
Exercise | Rep Range |
|---|---|
Cable French press | 8 - 10 |
Med-ball pushups | 8 - 10 |
Rope pulldown | 9 - 12 |
Rest | 45 seconds |
Repeat set | 3 times |
Original 5-Minute Tris
Exercise | Rep Range |
|---|---|
Weighted dips | 6 - 8 |
EZ bar french press | 7 - 10 |
Rope pulldown | 8 - 10 |
Rest | 45 seconds |
Repeat set | 3 times |