💪 Triceps Sculpting Session — Definition, Strength & Balance
This workout focuses on five of the most effective triceps exercises I’ve found over the years — the kind that deliver the best results for time spent.
Each exercise is designed to isolate and strengthen the triceps safely and efficiently, helping you develop shape, tone, and functional pushing strength.
⚙️ Equipment & Setup
Black dumbbell: 5kg / 11lb
Duration: 5–10 minutes
Focus: Definition, muscle endurance, and functional balance
These movements are joint-friendly and suitable for all levels, provided you control the range and technique.
🔁 The Routine
Perform all 5 exercises in sequence for a full triceps burn.
Repetition range: 15–25 reps
Sets: 1–3 rounds
Rest: 60–90 seconds between exercises
Frequency: 3–4x per week (for up to 6 weeks)
If performed correctly, this sequence should take around 5–10 minutes to complete. Pair it with another video for a complete general training session.
💡 Technique Tip: Pushup Adjustment
If you can’t yet do 10 full triceps pushups, switch to the knee-supported version and keep it there until you can.
This variation is not a regression — it’s a smart adaptation that allows proper muscle activation without overloading the joints.
🔥 Why This Works
✅ Targets all three heads of the triceps for full development
✅ Builds tone and endurance without heavy loading
✅ Improves functional strength for pressing and upper-body support
✅ Safe for shoulders and elbows when performed with control
The triceps are one of the most undertrained yet visually defining muscle groups. Consistent isolation and repetition through these movements will quickly enhance both strength and arm symmetry.
🧠 Conditioning & Fat Loss Reminder
If your goal is fat loss, remember:
Fat-burning typically begins around 25 minutes into continuous training.
General conditioning: 20 minutes total
Fat-burning sessions: 40–60 minutes total
Use this triceps routine as a focused muscle block — then combine it with another 10–15 minute workout to hit your training goals more effectively.
💬 Coach’s Note
Your triceps make up roughly two-thirds of your upper arm — so training them properly is essential for balance, strength, and aesthetics.
Train consistently, focus on clean form, and feel every rep.
— Cyn