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Power Muscle Burn Tricep Workout

Average: 3.9 (42 votes)
3.9 5 42
Build massive horse shoe triceps by blasting them in different rep ranges, including the use of power, muscle building and burn sets.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
1
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:

Workout Description

This tricep workout will help you build arm size by focusing on three different training approaches, all used in the same workout. You will be performing this workout only once a week.

  1. Power. You will perform 4 power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the 4 sets. When you can perform 5 reps for all 4 sets, move up in weight.
  2. Muscle. Muscle sets for triceps are performed in the 6 to 12 rep range. When you hit the upper rep limit of 12, move up in weight. You will be performing 4 total muscle sets in each workout, using 2 different exercises.
  3. Burn. You will perform 2 burn sets at the end of your workout - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. 
Tricep Workout
Triceps
Exercise Sets Reps
Close Grip Bench Press - Power 4 3 to 5
EZ Bar Skullcrusher - Muscle 2 6 to 12
Seated French Press - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Two Arm Seated Dumbbell Extension - Burn 1 40

Related Workouts View all Triceps Workouts

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    Average: 3.9 (42 votes)
  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (148)

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drake
Posted Sat, 05/08/2010 - 12:51

Alright, so I'm new to bodybuilding and I was wondering whats strength and power and burn mean? it may sound like a dumb question, but I'm struggling with the question! lol

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Steve
Posted Sun, 05/09/2010 - 07:35

Strength sets are lower rep sets aimed at building strength. Muscle sets are sets performed generally in the 6 to 12 rep range, aimed at building primarily muscle. Burn sets are "pump sets" meant to hit the muscle groups in higher rep ranges and further encourage muscle growth, but in a different way. I encourage you to check out the article linked in this workout for more information.

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drake
Posted Sun, 05/09/2010 - 18:28

alright man! I really appreciate you responding to my comment!
Thanks.

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Steve's picture
Steve
Posted Sun, 05/09/2010 - 19:43

Any time.

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Jake
Posted Tue, 05/11/2010 - 11:59

are burnouts bad to do in a lift

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Steve's picture
Steve
Posted Tue, 05/11/2010 - 12:54

No. Pump sets have been around for many decades.

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Arvind
Posted Tue, 09/21/2010 - 14:39

hi master, steve ...
does burn sets affects muscle mass...

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Steve's picture
Steve
Posted Wed, 09/22/2010 - 11:03

Hi Arvind,

Used in the right context, yes.

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Arvind
Posted Thu, 09/23/2010 - 06:19

then, in this workout it has burn sets... but i want to gain muscle mass...

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Steve
Posted Thu, 09/23/2010 - 15:35

This workout uses them in the right context. If you eat right and use this program, you will gain muscle. I designed it myself, and have used it myself.

The "wrong" context is doing only burns for all sets, or doing a heavy burn focused workout thinking that high reps only is the best way to go.

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Arvind
Posted Fri, 09/24/2010 - 10:04

ohk steve .. thanks alot...
im going to take ON's oats and whey , it has protein and carbs as well .. if i take this will i gain muscle ...? thank u master...

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Steve's picture
Steve
Posted Sun, 09/26/2010 - 18:02

If you are eating enough calories per day. Check out these articles:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Eating good food, but undereating can limit gains.

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oz
Posted Tue, 05/18/2010 - 20:30

Hello, Ive been going to the gym for about 3 months. tri and shoulders,chest and bi, back, legs. can I squeeze that in the schedule? it would be overworking my muscle..what to then? thanks

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Steve
Posted Wed, 05/19/2010 - 08:36

You could definitely use this on your tricep day. I wouldn't add it in as a second tricep day though.

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jack
Posted Wed, 05/19/2010 - 06:30

I want lean triceps to grow big, and following you triceps workout but i want to know triceps exercise should be done once in a week or twice in a week?

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Steve
Posted Wed, 05/19/2010 - 08:20

Once a week is fine.

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jack
Posted Wed, 05/19/2010 - 09:56

thanks !

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Martin Quinn
Posted Wed, 05/19/2010 - 17:22

I've been training years but want to start training six days a week. could you recommend a workout schedule n which muscle group i should be training on each given day. that would be greatly appreciated mate thank you

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Steve
Posted Wed, 05/19/2010 - 19:25

6 day splits are generally not optimal for natural bodybuilders. Can you tell me about some of the progress/gains you've made so far...I would like to help recommend a good split.

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Dyala
Posted Thu, 05/20/2010 - 10:20

Hi,

When I have to move up in weight, in the same week or for the next week of the workout?

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Steve
Posted Thu, 05/20/2010 - 11:05

Move up in weight the following week.

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Ganesh
Posted Sun, 09/19/2010 - 11:53

This is super

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Dyala
Posted Thu, 05/20/2010 - 12:29

Thanks

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Daniel
Posted Fri, 05/21/2010 - 04:16

Hi, i was just wondering, what is the rest time between sets and exercises.

thanks

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Daniel
Posted Fri, 05/21/2010 - 04:17

hi was just wondering what are the rest times between sets and exercises.

thanks a lot

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George kovacs
Posted Thu, 05/27/2010 - 03:07

Hello steve, been goign to the gym for a while, each of your exercises.... Back,shoulders,chest,tricep and bicep. if i perform each of these once i week, should i get good results ?

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Steve
Posted Thu, 05/27/2010 - 09:19

Absolutely, as long as you are eating enough to gain muscle. I used this training style for 10 years and it gave me great gains. Here is a full 4 day per week routine:

http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...

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Alejandro Vasquez
Posted Sun, 05/30/2010 - 13:17

Ive been following your 4 day split plan but this tri workout is different then the one put on the 4 day split. I also saw the power muscle bicep routine do you think it would be benificial to match this routine with the bicep one to do arms in one day? how would the split change?

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Steve
Posted Mon, 05/31/2010 - 10:08

This workout places a heavy focus on the triceps so there is a bit more work. I recommend this tricep workout if your triceps are lagging a bit. Same with biceps.

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Alejandro Vasquez
Posted Mon, 05/31/2010 - 10:41

yea my arms are my weakest areas what would be a good match for this workout?

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Steve
Posted Mon, 05/31/2010 - 10:59

You bet!

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Vinoth
Posted Fri, 06/11/2010 - 02:18

hey steve
i've been following your triceps workout plan.would you recommend any other workout to replace seated french press.

Regards

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Steve's picture
Steve
Posted Fri, 06/11/2010 - 08:16

Seated overhead dumbbell extensions are a great choice.

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Alexander
Posted Mon, 06/14/2010 - 13:19

Hi, I was just asking if doing cable pressdowns to warm up the elbows is a good ideal before jumping into the close grip bench presses?

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Steve
Posted Mon, 06/14/2010 - 13:30

Hi Alexander,

I would perform a couple of lighter sets on close grip benches before your working sets to warmup.

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mateo
Posted Tue, 06/15/2010 - 21:02

How long does it take for this workout to take effect

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Steve
Posted Wed, 06/16/2010 - 11:02

A beginner that eats to grow and stays persistent about going to the gym can make very good progress in 6 months.

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Ian
Posted Thu, 06/17/2010 - 03:20

heyy steve, just a quick question, does age matter in the muscle building process? (idk if that q makes sense haha) and also ive been workin out hardcore for about 2-3 months goin mostly everyday and i want muscle along with definition and it doesnt seem like its working and i resorted to buying creatine. any tips for me would be greatly appreciated thanks!!

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Steve
Posted Thu, 06/17/2010 - 08:14

Hi Ian,

Age matters to a certain degree. 18 year old men who have more energy and natural testosterone have advantages, but age certainly doesn't stop someone from building muscle. Check out the story of Errol Hannigan:

http://www.muscleandstrength.com/articles/interview-with-captain-ahab-er...

Building muscle requires:

1) Lifting progressively heavier weights, always pushing yourself on every set for more reps, and eventually more weight.
2) Eating more then it takes to maintain your body weight. You can undereat, or diet, if you want to build muscle.
3) Eating at least 30 to 40 grams of protein every 2.5 to 3 hours.

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Madhu
Posted Wed, 06/23/2010 - 04:00

Hi,Need to whether we need to increase the weights for every set in Power and Muscle excersises or we need to maintain the same weight across all sets. Also pls clarify for the bicep shedule. Thanks.

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Steve
Posted Wed, 06/23/2010 - 12:49

When you can perform the stated number of reps for a set, increase the weight.

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Jordan
Posted Sat, 07/03/2010 - 10:36

Hi

On the cable tricep extension is it best to use a rope or a straight bar?

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Steve
Posted Tue, 07/06/2010 - 14:18

Hi Jordan,

Either variation is fine. Use whichever feels most comfortable to you.

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Ali
Posted Tue, 07/13/2010 - 14:33

What is the rep timing for super, muscle and burn sets?

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Steve
Posted Wed, 07/14/2010 - 12:15

Hi Ali,

There is no need to focus on rep timing. Simply use good form, a controlled lift, and as much weight as possible.

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jutt
Posted Tue, 07/20/2010 - 07:28

which excersice is like cable tricep extension our gym havent got one??

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Steve
Posted Tue, 07/20/2010 - 15:57

Hi Jutt,

I would simply recommend performing 2 burn sets of Two Arm Seated Dumbbell Extension.

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David
Posted Wed, 07/28/2010 - 21:47

Steve,

Isn't it better to just focus on the 8-12 rep range for muscle instead of doing all the power and burn?

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Steve
Posted Thu, 07/29/2010 - 14:57

Hi David,

Here is an article that explains the benefits of different rep ranges:

http://www.muscleandstrength.com/articles/hypertrophy-and-muscle-growth....

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Blake
Posted Thu, 07/29/2010 - 02:56

is it a better idea to work out mt triceps every other day at the gym. or do it once a week because i wanna get results fast and i take protein shakes as well before i go. is there a down side to working out the same muscle so often ?

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