Overhead Triceps Extension

Mar 29, 2011
This is a great workout to help get you shredded arms in 4 weeks

The Program


With developing triceps to be proud of, one should want to get that Horse-shoe Look. This Program is a must if your looking to get great looking arms in just a few short weeks. Repeat for each week for four weeks.. See the videos below for help on how to execute some of these movements.

Week 1
Day 1
Exercise Sets Reps Muscle Group
Standing Bicep Curl Dumbbell Alternating Arms 3 10 Arms
SUPER-SET 0 0 TIPS
Standing Kickbacks Both Arms With Band 3 20 Arms
Standing Both Legs Over Head Tricep Extension Both Arms 3 15 Arms
SUPER-SET 0 0 TIPS
Standing Bicep Curl Barbell With Band Both Arms 3 15 Arms
Dips 3 10 Chest
Standing Bicep Cable Curl Behind 3 20 Arms
Smith Machine Close Grip Bench Press 2 30 Arms
Day 2
Exercise Sets Reps Muscle Group
Barbell Close Grip Bench Press with bands 3 15 Chest
Standing Cable Triceps Extension Both Arms 3 10 Arms
Tri-Set 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 15 Arms
Tri-Set 0 0 TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 12 Arms
Laying On Bench Dumbbell Tricep Extension Both Arms 3 12 Arms
Standing High Bicep Curls One Arm 3 20 Arms
DB Cross Body Hammer Curls 3 10 Arms

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