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If you don't have a partner, train as close to muscle failure as possible, and perform a dropset on your last set of each exercise. triceps mass workout. 1. close grip bench press. 1 set, 6 reps (60 90 seconds rest) 1 set, 6 reps (60 90 seconds rest) 1 set, 8 reps (60 90 seconds rest) 1 set, 10 reps (60 90 seconds rest). One arm reverse cable pushdowns. one arm overhead triceps extensions. dips. close grip bench press. cross body cable tricep extensions. 1. cable pushdowns. a favorite of arnold schwarzenegger and probably one of the best known triceps exercises, cable pushdowns are a staple of almost every gym goer's arm day. 2 sets of 8 10 reps. use a high incline and again, get a full stretch at the bottom. pause at the bottom, then complete your reps. exercise 3. triceps push down. 2 sets of 6 8 reps. drop set style as in the first routine, for 2 drop sets. alternate these routines, doing a different one each week. Pulley push downs. this basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads. grip the bar overhand with your index fingers no more than 3 5 inches apart in the middle of the handle. your feet should be shoulder width apart, about 10 12 inches back from the handle.
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