Grow Your Triceps in Six Minutes or Less

By Zach Dorworth

Zach Dorworth Triceps Rode Pulldown 2

So you've made it to the gym after a long day of work. You don't have much time to train but you want to make the best use of it. The only two things on your mind are huge triceps and dinner. Sound familiar? Yeah, happens to me too.

After blasting through the heavy compound movements at the beginning of the workout, you realize you only have six minutes before you promised the family you'd be heading home for dinner. But wait, your poor neglected triceps?

Related: Building Muscle and Losing Fat: The 3 Most Important Tips

Get Busy, Triceps!

Have no fear. You've still got six minutes and you're not leaving the gym without a skin splitting triceps pump. Not only are we going to make those suckers grow and look like swollen horseshoes, I'm going to give you 21 seconds to spare.

Use this time efficient superset to tackle the entire range-of-motion and strength curve of the triceps to stimulate new growth. If you still have a few minutes to spare and want cannons for arms, pair this triceps thumper with the 5-Minute Bicep Pumper. 

Complete the entire superset 3 times, resting only 45 seconds in between each superset. One-superset includes: dips, french press, and rope pulldown with no rest period.  Use of proper form and the desired rep range will determine the weight used for each exercise. Do not reach failure during any set unless indicated. Short of Failure (SOF) means stopping one-rep prior to Total Failure. Total Failure (TF) is the inability to do anymore complete reps with proper form. Time Check: 5:39.

Exercise

Rep Range

Dips

6 - 8

French Press

7 - 10

Rope Pulldowns

8 - 10

Rest

45 Seconds

Dips

6 - 8 

French Press

7 - 10

Rope Pulldowns

8 - 10

Rest

45 Seconds

Dips

6 - 8 (SOF)

French Press

7 - 10 (SOF)

Rope Pulldowns

10 - 15 (TF)

Dips

That Flex Life Zach Dorworth Dips 1
That Flex Life Zach Dorworth Dips 2

French Press

Zach Dorworth French Press 1
Zach Dorworth French Press 2

Rope Pulldowns

Zach Dorworth Triceps Rope Pull Down 1
Zach Dorworth Triceps Rode Pulldown 2

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About the Author

Zach Dorworth is a pharmacist and the founder of That Flex Life, a fitness community focused on making America swole again with thousands of monthly readers and a popular email newsletter.

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