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Super Size Triceps Workout

February 22, 2015 | 0 Comments
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Years of HARD training takes its toll on the best of us when it comes to aches, pains and joint health. However if you’re anything like us you’ll probably want to chase those sweet GAINZ regardless of the cost!

There is no doubt BIG pressing movements are the key to adding SLABS of muscle to the triceps, but it’s simply not possible to go heavy every workout. Luckily, our Super-Size Triceps Workout can still help you achieve the muscle growth results you’re after whilst making joint health a priority. 

This workout contains a number of super-sets, which allows you to back off the weight whilst keeping the training intensity high!

Super-sets involve pairing two exercise and moving from one to the other with little rest; it is a great training technique to increase the density of training (performing more work in less time). The increase in training density and short rest intervals is a potent formula for significantly boosting muscle hypertrophy and improving body composition.

For this workout you’re going to need:

1. A reliable training partner

2. A strong mental-focus Pre-Workout Supplement

3. Some workout motivation straight from Team MassiveJoes!

OK, so now you know the benefits of super-sets, it’s time to SUPER SIZE those TRIS!

SuperSet 1: Close Grip Bench Press SS with Overhead Dumbbell Triceps Extensions

Make sure you’re using an adjustable bench as to not waste time moving from the Close Grip Bench to the Overhead Dumbbell Triceps Extension.  This super-set hits all 3 heads of the triceps and offers a unique contract and stretch combination. For each working set use a weight that allows you to complete 8-10 reps on the bench press, rack the bar and immediately re-position the bench on a 45 degree incline (having a training partner works best). Have a dumbbell ready to go and begin to perform the Overhead Tricep Extensions, make every rep count going for a DEEP overhead stretch. Chase 12-15 reps.

Be sure to check your CGBP up against our Exerpedia Video Guide Here.

Set 1: Warm up with a light weight for 15 reps

Set 2: Warm up with a moderate weight for 12 reps

Sets 3-6: Working sets. Using a weight heavy enough to fail at 8-10 reps of CGBP (last few forced if needed), go straight into the Overhead Triceps Extensions aiming to hit 12-15 reps.

* Rest 2-3 minutes between sets

SuperSet 2: Rope Cable Pushdowns SS with Rope Overhead Extensions

Next up, a BRUTAL cable super-set using a TON of volume and constant tension throughout working sets to really pump up those tris!

Make sure that you work the mind-muscle connection, you’re not lifting heavy weight just for the sake of your ego! You want to be executing with PERFECT technique for every rep, so here is the PRO tip: Rather than taking a grip above the stoppers, take a grip about halfway down the rope – this will allow you to get a DEEP maximum contraction and greater triceps activation!

There is NO prescribed number of sets, simply increase the weight by 1 pin loaded plate each set. When you can no longer get 10 reps on the Cable Pushdown in a set then STOP there, that is your last set! This is a great way to auto regulate your training, so you’re not always beating your joints into the ground.

Check out how to perfect your technique using our Exerpedia Video Guide Here.

Set 1: Warm up with a light weight for 15-20 reps on each exercise

Set 2: First working set. Use a weight heavy enough to fail at 15 STRICT reps, then immediately move to the rope extensions and go until failure.

Set 3 -?: Working sets. Keep increasing the weight by 1 pin loaded plate at each set for each exercise. When you can no longer perform 10 reps for the Rope Cable Pushdowns that is your LAST set! 

* Rest 2-3 minutes between sets

SuperSet3: Dip Machine SS with Reverse (Palms Up) Cable Pushdowns

If your gym does not have a fixed dip machine it is possible to replace this movement with bodyweight dips, but be mindful this will place greater ROM and stress on the elbows, so be sure to check your form up against our Exerpedia Video Guide Here.

We like to call this one the 10/20 SUPER SET.

Starting with the dip machine (or bodyweight dips) use a moderate pace (1 second concentric, pause, 1 second eccentric) for 10 reps, then immediately move to the reverse cable extensions aiming for 20 reps at a fast pace (your form might slip a bit, that’s OK), we recommend not fully locking out to save your elbows on these fast reps. Following each 10/20 combo rest NO MORE than 30 seconds, before beginning another round. Go back and forth for 5 sets…

That’s 150 Reps!

Set 1: Warm up with a light weight for 15 reps 

Set 2: First working set. Use a weight that allows you to comfortably get 10 reps on the dip machine, immediately move to reverse cable extensions and get 20 fast ‘pump’ reps.

Sets 3-6: Keep the weight the same and repeat the 10/20 Superset until ALL 5 sets are completed.

* Rest for no more than 30 seconds between sets

SuperSet4: Single Arm Overhead DB Extension SS with DB Kickbacks

OK last exercise. The triceps need to be isolated to grow to their full potential so we’re going to finish them with a potent isolateral superset. The Single Arm Overhead Dumbbell Extension can be performed either standing or seated depending on your preference. Choose a weight that allows you to get 15 reps, complete one side using good form before switching to the alternate side for 15 reps. Immediately switch back to the original side and perform as many triceps kickbacks as you can. Focus on keeping your elbow close to your body and getting a TIGHT squeeze without using too much deltoids.

Set 1: Warm up with a light weight for 15 reps

Sets 2-5: Working sets. Use enough weight to cause failure between 15 – 20 reps. Alternate arms on the OH extension, and then go straight into the kickbacks, alternating arms also.

* Rest 2 minutes between sets


That workout is bound to SHOCK some new growth into your triceps and give those old joints a break! That’s GAINS Right Thurr!

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