Zach Dorworth That Flex Life Triceps Superset Central

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

Article: Horseshoes and Goat Balls

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

Article: Grow Your Triceps in Six Minutes or Less

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