Tricep Workouts

Your tricep muscles make up the majority of your upper arms. Our database of free tricep workouts will help ensure you're targeting all three heads of the muscle in order to make the most improvements to the back of the arm. Each workout comes with a free downloadable PDF you can reference when training.

All Tricep Workouts

Growin' Guns: Bigger and Better Arms in 30 Days
Trying to fill out your shirt sleeves a little better and are looking for the perfect arm workout to help you do so? We've got your 30 day prescription.
103.3K Reads 3 Comments
Plateau Busting Big Arm Workout Routine
Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
1.1M Reads 483 Comments
18 Week Chin Up & Dip Program
Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
539.5K Reads 194 Comments
5 Killer Arm Workouts for Tank Top Season
With tank top season right around the corner, it's time to get serious about your arm training. Check out Coach Myers' tank top filling arm workouts!
147.2K Reads 3 Comments
5,000 Rep Arm Specialization Program
Go gonzo and gain insane with this arm building program. You will alternate between blast and cruise weeks, performing a total of 5,000 reps over the course of 10 weeks.
222.9K Reads 60 Comments
Guns of Glory: An Arm Training Workout Program
Looking for an arm day workout that will guarantee you growth in your biceps and triceps? Check out the Guns of Glory program & start putting in work today!
59K Reads 3 Comments
12 Week Triple Header Triceps Workout Program
Build big thick triceps that make your upper arms flex-worthy with this 12 week triple header tricep workout program. Read on to learn how to get started.
74.9K Reads 0 Comments
4 Week Arm-Ageddon Blast Arm Workout
Take your arm gains to new heights with this 4 week advanced arm workout designed by Coach Eric "Merlin" Broser and features his unique training strategies.
63.5K Reads 6 Comments
ARMergency: A Killer Arm Day Workout Program
Looking for an intense arm day workout to bring up your lagging show muscles? Give the ARMergency arm day workout a shot for a sleeve bursting pump!
89.2K Reads 2 Comments
The "Guns-A-Blazing" Arm Training Workout Routine
The guns-a-blazing program is a weekly arm routine that alternates between heavy compound movements & a day of strict isolation movements. Give it a shot!
56.5K Reads 7 Comments
Power Muscle Burn Tricep Workout
Build massive horse shoe triceps by blasting them in different rep ranges, including the use of power, muscle building and burn sets.
146.9K Reads 149 Comments
Muscular Man Bicep Preacher Curl
If your arms aren't responding to conventional training, it's time for some bicep and tricep blasting circuits. Prepare to pack on arm size and get rid of your old t-shirts.
201.2K Reads 18 Comments
The Evolving Push Day Workout w/ John Jewett
Spice up your push day by performing this perfectly crafted push workout routine designed by John Jewett. This routine hits the shoulders, chest, & triceps.
28.3K Reads 1 Comment
Blast And Pump Arm Workout
Time to build big guns! Arm day workouts that blast and pump the biceps and triceps by cycling between training volume and training intensity.
419.2K Reads 125 Comments
Big Arms Fast: 4 Week Specialization Workout
This four week bicep and tricep building specialization routine from transformation expert Justin Woltering is designed to help you bring up your lagging arms, and fast.
502.6K Reads 40 Comments
Command Your Arms To Grow 2 Day Workout
This is an aggressive 2 day per week specialization program for those of you who are tired of having puny guns, and are willing to eat as hard and precise as you train.
187.4K Reads 14 Comments
Cory Gregory’s 4 Intense Arm Bursting Workouts
MusclePharm pres Cory Gregory presents 4 arm-destroying workouts that deliver insane results. Hit the gym and crush your biceps & triceps with these highly effective programs.
117.1K Reads 3 Comments
6 Week Arm Builder Workout Plan
The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period.
753.1K Reads 47 Comments
Get Serious Arm-Size With This Biceps & Triceps Workout
Build some massively impressive arms with this biceps and triceps superset and triset workout that maximizes your arm training and gaining!
103.4K Reads 2 Comments
Mass Performance Program - Day 4: Upper Body
Get ready for cannonball delts and boulder shoulders! Day 4 training will hit your shoulders from all angles and finish with some arm blasting isolation work.
45K Reads 2 Comments
 Titanic Tricep Builder Workout
Most of us want big arms, but we put too much focus on training our biceps. Triceps are twice as large as your biceps. Get big arms now by carving out titanic triceps!
166.6K Reads 120 Comments
Cable Only Arm Workout
Need a new way to beef up your arms? This cable only bicep and tricep workout allows you to build muscle without moving from station to station.
280.9K Reads 11 Comments
Low Rep Arm And Shoulder Workout By MusclePharm
This workout by Cory Gregory and MusclePharm helps you to pack on shoulder, bicep and tricep muscle mass by focusing on high volume, low rep tri-sets.
111.9K Reads 11 Comments
Balloon Arms Workout By MusclePharm
This arm pumping workout from MusclePharm uses a combination of trisets and unique exercise variations to target both biceps and triceps in a single session.
178.6K Reads 13 Comments
Beginner Tricep Workout
Tricep workout designed for beginners to bodybuilding. This workout hits the triceps with 3 compound and isolation exercises for a total of 6 sets.
185.3K Reads 38 Comments
Combo Fat Burner Workout From MusclePharm
This fat blasting workout from Cory Gregory and MusclePharm utilizes 4 minute blocks comprised of jumping rope and timed resistance training exercises.
101K Reads 3 Comments